Knee Pain Relief with Homemade Physical Therapy Bolster - Part 2

(This is the continuation from Part 1)

The pool noodle I refer to is made of much denser foam. It is around four inches in diameter and about five feet in length. It is solid, not hollow, and actually looks like a log (a pool log?) rather than a noodle. It isn't soft like ordinary foam found in pool noodles and has a reinforced outer layer which makes the surface smooth.

You would probably see this kind of a noodle in recreational water parks rather in swimming lessons at the pool.

Make an Effective Therapy Bolster for Knee Pain Relief


  • High-density Pool Noodle. My kids have become proficient swimmers and no longer need this pool toy.
  • Masking Tape.
  • Grafting Tape. This is like cling-wrap material but is sold like a roll of tape. Gardening and hardware stores have these.


  • Pen or Pencil
  • Ruler
  • Scissors
  • Hack Saw

  1. Determine the length of the bolster you will be making. I've seen bolsters on the intenet with lengths from 12 inches to 22 inches. I suppose they had different usages for bolsters at those lengths. I only need one at a time to put under my knee and so 8 inches would suffice.

  2. With ruler and pen, mark eight inches from one end of the pool noodle. Mark at least four points around the circumference of the pool noodle.

  3. Wrap the pool noodle with masking tape. The top edge of the tape should touch all the marked points around the circumference. The tape will now be your guide for cutting the 8-inch piece.

  4. Lay the pool noodle on couple of stools. With a hack saw, simply slide the blade on the edge of the tape as shown below. Do not force the saw as you would with wood or metal. Just slide the blade and the saw will cut through. Rotate the pool noodle as you cut deeper.

  5. Shown below is the cut part of the 8-inch piece. If you do the sawing correctly, you'll end up with a smooth cut surface.

  6. Shown below is the remaining part of the pool noodle with the masking tape. Cut two more pieces of 8-inch lengths with the steps listed above, transferring the masking tape for each piece.

  7. Let the three pieces stand together as shown below. Wrap the middle part of the pieces with masking tape. Ensure that all three pieces are of the same level while taping them.

  8. Lay the three taped pieces (the bolster) on one side. Keep the masking tape tight so the three pieces do not move around.

  9. Wrap one edge of the bolster with grafting tape. Start by taping the end of the grafting tape with masking tape on the bolster. Wrap grafting tape around two times.

  10. Cut the grafting tape and fasten the end with another piece of masking tape.

  11. Tape the other end of the bolster with grafting tape also in the same manner as that shown in the preceding steps.

  12. Test the stability of the bolster by performing the exercise. The bolster should remain stable and not collapse. Notice I added more masking tapes to join the three pieces together.

    Shown below is the exercise start position.

    This is the end position of the exercise with the knee locking out.

(See Part 3 for the continuation of this article)

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