Whether you’re a weekend warrior or you spend your afternoons trying to reach new levels of physical fitness, physical therapy can help improve movement and prevent injuries. Residents of Secaucus, NJ should check out our Twin Boro Physical Therapy office in Hoboken for a comprehensive consultation from one of our highly skilled physical therapists.
Twin Boro Physical Therapy has been serving New Jersey residents with high-quality rehabilitative care since 1980. We have been voted the best private physical therapy practice in the state and are committed to providing all of our patients with expert care that incorporates the latest evidence-based methods.
With 51 convenient locations across 16 counties, high-quality physical therapy is never far away. At each of our locations, we offer:
- Arthritis Rehabilitation
- Geriatric Rehabilitation
- Hand Therapy
- Neurological Rehabilitation
- Physical Therapy
- Spinal Orthopedic Rehabilitation
- Sports Physical Therapy/Rehab
- TMJ (Temporomandibular Joint Disorder)
- Vestibular Rehabilitation
- Workers’ Compensation
Exercises to Stabilize the Knee
Patellar subluxation (read: the kneecap sliding out of place or not tracking correctly during movements) is a common concern for athletes and non-athletes alike. Either from a previous injury or individual anatomy, sometimes the muscles and ligaments around the knee are not tight or strong enough the keep the kneecap in place and subluxation can happen.
Physical therapy can help prevent future patellar subluxation by strengthening the surrounding soft tissues to stabilize the knee cap and prevent it from moving outside of the desired area during exercises and general movement. While one of our physical therapists will assess your condition and anatomy to recommend a tailored treatment plan and set of exercises, there are a few general exercises that are helpful to do at home to stabilize the knee and minimize the risk of injury or re-injury.
- Straight leg hold: Sit on the ground with your legs straight out in front of you (you may have your back against a wall if it is more comfortable). If the knee hurts in this position, place a rolled towel under the knee to create a soft bend. Once in this position, straighten the leg as much as possible, trying to squeeze at the knee. Hold this for 10-30 seconds, and repeat 10 times.
- Straight leg lift: Sit on the ground with your legs straight out in front of you (you may have your back against a wall if it is more comfortable). If the knee hurts here, place a rolled towel underneath it. Lift one leg at a time, trying to keep the leg as straight as possible. Hold this elevated position for 10-20 seconds and repeat 10 times.
- Shallow Wall-Sits: Stand with your back against a wall and walk your feet away from the wall about 12 inches, or so you can begin to bend the knees without going into a deep wall-sit. Keep the feet together and squeeze the knees together, before gently sliding down the wall into a shallow sitting position. This should not be a 90-degree chair sit, but a comfortable bend of the knees about halfway down to a 90-degree chair sit. Hold this position and continue squeezing the knees together for up to 1 minute.
Let’s Get Started!
If you live or work in Secaucus, NJ, look no further than our Twin Boro Physical Therapy office in Hoboken. You can contact us by calling 201-963-8808 or by visiting our website. We look forward to beginning this journey with you!
