cntgtbck175: can't say if the WATP helped me lose any becasue it messed up my back and hip and had to stop them. I was going to give them another shot until this knee issue came up and the PT said no marching type movements.
katie3181: right now, at home I do :
1) wall slide/squats (I use a ball on the wall rather than putting my back directly on the wall) - lean back against the wall, slide down til thighs are parallel to floor (depends on how bad the knees are, I'm not suppose dto go quite that far right now), count to ten and slide back up to starting position
2) step-ups - I am starting at 2 inches: I stand w/ one leg on a big phone book that happens to be about 2 inches thick
, keep the other leg straight, then push up w/ bent leg, then lower til the straight leg touches the floor, and repeat, making sure you're only raising and lowering w/ the leg on the phone book - the straight one does no work at all. Hope that makes sense!
3) lots of stretching of the calves and hamstrings (my flexibility stinks!) - 3 sets of 30 seconds each
4) quad set - sitting up w/ legs extended, you squeeze and tighen the quads, focusing on the inner muscle like it's pulling the kneecap in to the middle and up; do some alos w/ a rolled up towl underneath your ankle to hit the muscles at a slightly different angle
5) don't know the name, but you sit up, legs extended, and you raise one leg up about 6 inches (keep it straight!), hold and lower
6) sit up, knees bent, feet together (important!) take a rolled up towel, folded pillow or a smallish ball (soccer ball sized?), put it between your knees, and squeeze and hold for 5 seconds. The feet together makes sure you work the right muscles.
The exercises I try to do 3 sets of 10. The #5 one, now that I can do 3 sets of 10, I am supposed to find a way to add a little bit of weight (about 1 lb) to my leg.
She will be adding new ones each week (I am going once a week, hopefully for only 3 more weeks).
Also, if you look in the Exercise, section of the board here, there is a sticky thread that talks aobut exercising w/ bad knees,a nd there are some pics of exercises to strengthen the quads there.