More often than not knee exercises after surgery are prescribed. The surgeon makes it a point to specify, when the exercises can be started. Knee exercises after surgery help in strengthening the weakened muscles of the knee. It is important to strengthen the muscles, as the knee is the most important weight bearing joint of the body. The most basic of the exercises is to start walking as soon as the surgeon has given a go ahead to do so.
Exercises After Knee Surgery
Lets see what are the knee exercises after surgery.
Quadriceps Setting
This is one of the knee exercises after arthroscopic surgery. To do this exercise, lie flat on your back, extend both the legs straight and place your hands on your sides. Tighten the quadriceps muscles, as your push your heels in to floor, pull your toes towards your nose. Remember the key to this exercise is pushing the heel downwards. If this step is done correctly, the knee cap will slide a little upwards towards the thigh muscles. Hold in this position for about 10 to 15 seconds. Every 5 seconds tighten the quadriceps muscles and pull the toes as much as you can. This exercise should be done about four times a day, where each set should be of 10 counts. Gradually, increase the number of sets.
Ankle Pumps
This exercise prevents formation of blood clots after the knee surgery. This exercise can easily be done in the bed as well. To do this exercise, lie on the bed and extend both your legs. Point your feet hold for a couple of seconds and then flex your feet for a couple of seconds. Do this exercise every one hour at least 10 to 12 times. This exercise can also easily be done while sitting on a chair.
Heel Slides
This exercise will help in regaining the flexion in the operated knee. This exercise can be done lying down as well as sitting on the chair. To do this exercise sitting, sit on a chair. Now slowly slide the heel backward, as though you were trying to get your foot under the chair. Hold in this position for 10 seconds, release the position and slowly stretch the leg in front. If you find it difficult to do it only with the operated foot, support the operated foot with the other foot.
Leg Raises
This is another exercise, which can be done either sitting or lying. Lie on the bed and keep your legs extended. Slowly lift your one leg off the floor, as you do that do not bend your knee. Count till 10 and release. Do this exercise, till your thighs are tired. Read about knee exercises for arthritis, here.
Knee Extension
This is one of the knee exercises after knee replacement. You will need a prop to do this exercise. Roll a towel or place a pillow under the operated knee. The knee should be raised to about 40 degrees. Like in quadriceps setting, tighten the quadriceps muscles and straighten the knee. Now slowly lift the heel off the bed and hold in the position for 10 seconds. Release the leg slowly, to repeat the exercise about 10 times after every 3 to 4 hours.
Pillow Squeeze
This exercise strengthens the groin muscles. Lie on your back, fold your knees and place the feet on the floor. Now place a pillow between your knees and squeeze the pillow with your knees. Keep squeezing the knees as you count till 10, relax for 10 seconds and repeat the exercise.
Back Leg Lifts
To do this exercise, lie on your stomach, place your chin on the floor and your hands to the sides. Bend both your legs at the knee and start kicking one leg at a time. You will have to do at least 30 repetitions on each of the legs.
The most important point of the knee exercises after surgery is that they have to be done everyday. The other important point about these exercises is, if you feel any sort of pain while doing the exercise or afterwards, discontinue doing those exercises and speak to your physiotherapist about the same.
Exercises After Knee Surgery
Lets see what are the knee exercises after surgery.
Quadriceps Setting
This is one of the knee exercises after arthroscopic surgery. To do this exercise, lie flat on your back, extend both the legs straight and place your hands on your sides. Tighten the quadriceps muscles, as your push your heels in to floor, pull your toes towards your nose. Remember the key to this exercise is pushing the heel downwards. If this step is done correctly, the knee cap will slide a little upwards towards the thigh muscles. Hold in this position for about 10 to 15 seconds. Every 5 seconds tighten the quadriceps muscles and pull the toes as much as you can. This exercise should be done about four times a day, where each set should be of 10 counts. Gradually, increase the number of sets.
Ankle Pumps
This exercise prevents formation of blood clots after the knee surgery. This exercise can easily be done in the bed as well. To do this exercise, lie on the bed and extend both your legs. Point your feet hold for a couple of seconds and then flex your feet for a couple of seconds. Do this exercise every one hour at least 10 to 12 times. This exercise can also easily be done while sitting on a chair.
Heel Slides
This exercise will help in regaining the flexion in the operated knee. This exercise can be done lying down as well as sitting on the chair. To do this exercise sitting, sit on a chair. Now slowly slide the heel backward, as though you were trying to get your foot under the chair. Hold in this position for 10 seconds, release the position and slowly stretch the leg in front. If you find it difficult to do it only with the operated foot, support the operated foot with the other foot.
Leg Raises
This is another exercise, which can be done either sitting or lying. Lie on the bed and keep your legs extended. Slowly lift your one leg off the floor, as you do that do not bend your knee. Count till 10 and release. Do this exercise, till your thighs are tired. Read about knee exercises for arthritis, here.
Knee Extension
This is one of the knee exercises after knee replacement. You will need a prop to do this exercise. Roll a towel or place a pillow under the operated knee. The knee should be raised to about 40 degrees. Like in quadriceps setting, tighten the quadriceps muscles and straighten the knee. Now slowly lift the heel off the bed and hold in the position for 10 seconds. Release the leg slowly, to repeat the exercise about 10 times after every 3 to 4 hours.
Pillow Squeeze
This exercise strengthens the groin muscles. Lie on your back, fold your knees and place the feet on the floor. Now place a pillow between your knees and squeeze the pillow with your knees. Keep squeezing the knees as you count till 10, relax for 10 seconds and repeat the exercise.
Back Leg Lifts
To do this exercise, lie on your stomach, place your chin on the floor and your hands to the sides. Bend both your legs at the knee and start kicking one leg at a time. You will have to do at least 30 repetitions on each of the legs.
The most important point of the knee exercises after surgery is that they have to be done everyday. The other important point about these exercises is, if you feel any sort of pain while doing the exercise or afterwards, discontinue doing those exercises and speak to your physiotherapist about the same.
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