Recovering your previous level of activity before the deterioration of the knee joint is usually possible. You must re-establish leg muscle strength, which may have been compromised due to your knee difficulties.
We’ll discuss how you might heal, what your range of motion would be, and how you can avoid issues while developing strength following surgery throughout your therapy for this significant operation.
What Is The Best Exercise After Knee Surgery?
Regular physical activity to help your knee regain strength and flexibility is vital to a healthy recovery. The following are the best exercises after knee surgery:
- Quadriceps Sets
- Sit with your wounded leg straight out in front of you on the floor.
- By pushing the back of your knee flat to the floor, you may tighten the muscles on the top of your thigh.
- Stay for 6 seconds, then take a 10-second break.
- Straight Leg Raises
- Maintain a wide stance with your knees bent and your lower back supported.
- Slide the leg you intend to elevate out of the way.
- Raise your leg with your toes pointing towards your nose.
- Ankle Pumps
- Sit with your back against a chair, and put your legs stretched in front of you, gently apart.
- Imagine that you’re pushing down on an automobile’s gas pedal while pointing your toes downward.
- In three beats, keep your toes in this stretch.
- Move your toes slowly to the point when your foot is perpendicular to the ground.
- Knee Straightening Exercise
- Standing with your feet shoulder-width apart and planted firmly on the floor is a good way to start.
- Gently bend the knees as if reclining on a chair while maintaining your back upright and your abdominals engaged.
- To aid with balance, lift your arms forward.
- Bed-Supported Knee Bends
Bend your knee and hold your heel on the bend as you raise your foot into your buttocks. Keep your knee in the most bent position for 5 seconds before straightening it. Continue until your leg feels weary, or you can fully bend your knee.
- Sitting Supported Knee Bends
Place the foot near the heel of your operated knee for support while resting at your bed or on your couch with your thigh supported. Extend your knees as far as you can slowly. For 5 to 10 seconds, keep your knee in this position. Continue until your leg becomes weary.
- Short Arc Quad Contractions
- Lie down on your back with your knees extended out in front of you.
- Put a pillow under the knee of the quad that needs to be strengthened.
- Extend your knee slowly until your leg is completely straight.
- When your knee straightens, tighten your quad muscles.
- Remain for three seconds in a straight knee position
- Long Arc Quad Contractions
The exercise may be completed by gently straightening the leg to be worked while sitting at the end of a table or on a chair. When you straighten your leg, keep your toes pushed back towards you. Keep your hands in this posture for a few seconds.
- Glute Sets
- Lie down on your back with your elbows propped up.
- Keep your buttocks together as firmly as you can for around 6 seconds.
- Perform 8 reps numerous times throughout the day.
- Ankle and Foot Heel Cord Stretch, Standing
- Stand with your unaffected leg forward with a slight bend in the knee, facing the wall.
- Maintain a level floor with both heels and thrust your hips forward the wall.
- Stay in this position for 30 seconds before relaxing at the same time.
- Knee and Hip Flexion
- Kneel on both knees on a mat, then step one foot forward to create a 90-degree angle at the hip and knee.
- Slowly lean forward, keeping the body straight, till you feel a good stretch across the groin and bottom of the thigh.
- Gently alternate back 5 times.
- Hamstring Isometric Contractions
Lie down on your back, somewhat bent, with your affected leg. Press your foot lightly into the table or the floor, isolate the hamstring muscle contraction, stay 10 seconds, and repeat as needed.
- Prone Hamstring Curls
- Lie down with your feet hip apart on your stomach. Bend your ankle while wrapping the band around one heel.
- Hold your legs and hips on the mat by bending your knee and pulling your heel into your buttocks.
- Perform 12 repetitions.
- Standing Heel Raise
- Keep your hands gently resting on a table or chair in front of you, stand with your feet approximately 10 cm apart.
- Lift your heels slowly off the ground, maintaining your knees straight.
- Hold for 6 seconds before lowering the heels to the ground.
- Hip Adduction, Standing
- Stand with your legs shoulder level apart and a table or chair next to you for stability.
- Protect your back from damage.
- Maintain a straight knee and pointed toes as you kick the leg out to the sides of the body gently.
Is Walking A Good Exercise After Knee Surgery?
Walking is amongst the most frequently recommended workouts. Regularly walking each day will assist you in regaining your freedom. When you’ve been released from the hospital, try walking about your house using crutches, a walker, or a cane, as directed by your doctor. To avoid walking with a limp, use a heel-toe pattern. You may start increasing the distance and amount of effort till you can walk without pain.
How Much Walking Should You Do After Knee Surgery?
Most physical therapists recommend that you walk as much as you feel at ease. Begin by taking modest steps over a short-range, aided by an assistive device if necessary. Work your way up to the point where you can comfortably cover a greater distance. However, remember that exercising too much might cause discomfort and edema, delaying your recovery.
Your orthopaedic surgeon and physical therapist may recommend that you exercise for 20 to 30 minutes, 2 or 3 times a day and walk for 30 minutes, 2 or 3 times a day during your early recovery. They may suggest some of the exercises shown below.
Comment below to share your thoughts. Plus read on Recovery Time after knee replacement. Also check the trusted supplements for back pain.