If you can't get in and out of the car easily, watch the video below to learn simple tips and exercises to help make the task easier.
Getting In the Car (Technique 1)
The first method is the traditional car transfer taught in physical therapy. This is often used after surgery or for individuals with mobility issues.
To do this, back up to the seat, sit down first, and then swing your legs into the car. If you have trouble lifting your legs due to hip arthritis or lower back pain, this can be difficult.
Exercises to Help Lift Your Legs into the Car
Building hip strength can make car transfers easier. Try these exercises:
1. Sit in a chair and use your hands to assist your leg up, then try to hold it without support.
2. Strengthen your external rotators by dragging your heel up your shin in a seated position.
When getting into the car, lead with your knee rather than your heel to reduce pain.
Getting Out of the Car (Technique 1)
To exit the car, turn your knee outward first and lead with knee rather than your heel. This avoids hip internal rotation, which can be painful for those with arthritis.
When standing, spread your feet wide, lean forward to shift your weight over your feet, and then rise up gradually to avoid lower back pain.
Getting Out of the Car (Technique 2)
If the standard method is difficult, try turning your leg out first before lifting it. This keeps your hip in a more comfortable position and reduces strain on the joints.
Using a rocking motion to build momentum before standing can also help, especially for those with weaker leg muscles.
Getting in the Car (Technique 2)
Rather than backing into the seat, step in with one foot, pivot your hips, and then bring the other leg in. This technique is more natural for many people and avoids excessive twisting of the knee.
Make sure to swivel your hips as you step in to prevent knee strain, especially if you have arthritis.
This is too difficult to show in a picture, so I suggest watching the video at the top of this page to see it in action.
By using these techniques and exercises in this post, you can make getting in and out of the car much easier and less painful.
Try them out and see what works best for you!
Need Help To Get and Out of the Car?
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