My physical therapy routine

I've been in physical therapy twice in the past two years for my knee and hip problems.  My basic PT routine at home usually takes me a good hour to complete thoroughly... but it does work!  Therefore, I am a huge fan of physical therapy.  This is especially the case because I hate taking medication.  So any successful methods to treat physical injuries which don't require medication get an A+ in my book.

Over time, I've amassed quite the repertoire of PT exercises and stretches.  I thought that I would share my standard physical therapy routine.  This routine was prescribed to me based upon a diagnosis of IT band syndrome and some muscle imbalances (i.e. weaknesses in my hips and glutes).

STRETCHES
In general, I do all of these stretches in two or three sets of 30 seconds per leg/side.

1. Kneeling Hip Flexor Stretch

2. Piriformis Stretch

3. Hamstring Stretch

FOAM ROLLING
I usually foam roll each side for about 1-2 minutes per side, or until I can't stand it anymore, whichever comes first.  My left side, which is my injury-prone side, always gets more foam-rolling time than my right side.

On a side note, I used to use just a standard white 36-inch foam roller.  But a few months ago I got a Trigger Point Foam Roller, which has been great.  The best part about it is that it's easy to travel with (it fits into a suitcase and you can stuff socks or t-shirts into the hollow center).

4. Foam Rolling - IT Band

The model is smiling. 
Comparatively, I never smile when I do this.  It hurts.

5. Foam Rolling - Quads

My form is typically not this good.  I usually hold 
myself up on my elbows instead of on my hands.

6. Foam Rolling - Hips




EXERCISES
I do these exercises in two to three sets of 12-15 reps per leg/side.

7. Clamshells

You can do this with a resistance band around your knees, too.

8. Squats

I do several variations of squats.  Sometimes I'll do them while holding the exercise ball in different ways against the wall, while squatting at an angle, etc.  Other times I'll do the squats with hand weights.

OTHER

9.  Monster Walk

I use varying levels of resistance bands for these.  I'll also do
these on a direct side-to-side basis, as opposed to at a diagonal.
I have a long hallway at home in which I'll do two round-trip laps of the monster walks.

10.  Planks (Front and Side)

I hate doing planks.  Hate them.  They are by far my least-favorite PT exercise. 
Because of this, I will never have abs of steel.  Ever.
I usually try to just hold these planks for as long as I can.

As noted above, there are several variations for almost all of these stretches and exercises, but you get the basic idea. 

Even though I do get bored of doing all the exercises and stretches day after day, I am so thankful for how much PT has helped me.  When going through injury, there have been many times in which I feared that I would never be able to run long distances ever again.  But PT has opened up a whole new world of possibilities for me.

Stitch (from Disney's Lilo and Stitch) holding the world.
(Stitch is one of my absolute favorite Disney characters.
He's "also cute and fluffy!!!")



I would love to hear about different physical therapy exercises/stretches others have been doing which they've found helpful.  Please do share!