Relive Physiotherapy & Rehabilitation

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It was a good thing I checked their website: there was a RM 120 discount for new patient and so I made appointment via the website, instead of calling them.

Here's something interesting: it's actually cheaper to go to the hospital's rehabilitation centre (RM 170 vs RM 120-160 depending on severity/intensity). The orthopedic, after hearing that I wanted somewhere nearer to home, recomended a centre (also 4.9 rating on Google) that turns out to be about 20-30 minutes away. I still went to Relive because of the distance.

The first session lasted an hour. I did found out beforehand that each session lasts about 45-60 minutes, compared to the hospital's 75 minutes. Another interesting difference.

The session, as expected, included time for the therapist to get the history of my knee injury etc. She was surprised at how weak my right leg was despite the exercise I had been doing. In the process I discovered how I could replicate the movement that caused pain in the knee (informed doctor about this but couldn't pinpoint what sort of movement): squeeze a gym ball with both shins and then straigthen and bend the legs. The pain occured when I straigthened.

These are the exercises she asked me to do:

  1. Use a rolling pin to roll on the front thigh. 50x
  2. Prone lying (Face down), bring heel towards the buttock. 10x/set, 3sets/session
  3. Prone lying with knee 90 degree bent, lift up the hip off the bed. 10x/set, 3 sets/session
  4. On 4-points, lift up the knee side way up. Make sure the lifted knee is higher than the heel. Do for left & right. 10x/set, 3 sets/session.
  5. On 4-points, with core engaged, lift the hip backward and upwards. Do for left & right. 10x/set, 3 sets/session.
  6. In high sitting position, extend the knee and relax for 5x, at the end of each 5th rep can hold for 10 secs. 

"Should be tolerable pain during this exercise. If feel too much of pain, then cut down the repetition of each set."

For 2-6, the feet are tied together about hip-width apart with an elastic band (purhcased for RM 20), to provide resistance traning. These are hard and tiring, especially 4 and 5 which often cause pain :(

At the next appointment in 3 days time, I discovered that I was doing 4 & 5 somewhat incorrectly and that my right leg simply couldn't support the body weight to do them correctly. So the therapist prescribed the following modifications:

4. Hands on chair for support. If still cannot, then just simply shift the weight to the leg, without moving the other knee side way up.

5. Hands on chair for support, sit as low as possible, rise up using glute muscles.

6 is also modified by extending the bad knee haflway rather than fully.

She also also added two more exercises:

7. Side plank on elbow with bent knees and bad knee underneath. Upper hand goes over the head. 10x/set, 3 sets/session.

8. Straighten bad leg underneath. Good foot planted in front for support. Lift up bottom leg and relax for 10x, at the end of each 10th rep can hold for 10 secs. 10x/set, 3 sets/session.

This entire exercise takes about 57 minutes to complete, with many 20s breaks. After 1 session, my quads were sore already and I didn't really want to do 2 more (aiming to do them 3 times daily). So far, for different reasons, I've been doing them only twice but it's already so tiring.

Comments

William said…
Wow, long routine!
May 23, 2022 at 11:07 PM
Jaded Jeremy said…
William,
Ya lor. Recently asked therapist and she said to do it twice a day. So ngam.
May 25, 2022 at 4:06 PM
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