If you have had a total knee replacement, it is important to do exercises after your surgery. Exercises for a total knee replacement will help to restore as much range of motion and strength in your knee as possible. In most cases, you will start by working with a physical therapist who can assess your individual situation and make recommendations. After being discharged from physical therapy, you will need to adopt a lifelong program to keep your knee joint healthy and prevent future complications.
Range of Motion Exercises
Doing all you can to regain mobility in your new knee in the early stages of recovery is important, says the American Academy of Orthopaedic Surgeons. Initially, you may be given a set of exercise that need to be done several times a day while your knee is healing. This includes lying on your back and doing straight leg lifts, placing a rolled up towel or pillow under your knee and then straightening the knee or just stretching your leg out straight and gently pressing the knee down. The goal is to get your knee to straighten as much as possible. Lying on your back, you can also bend the affected knee and slide your heel towards your buttocks. Another option is sitting in a chair and using your good leg to push your other foot back. These exercises will help you to stretch and bend your knee as much as possible.
Walking and Biking
Another important component of your program is general movement to help regain strength and mobility and reduce stiffness. The Sports Medicine North Orthopaedic Surgery site recommends that, during the first few months after surgery, you do not sit for any longer than 45 minutes at a time to help reduce stiffness.Throughout the day include activities such as walking and biking to get the whole body moving. Start with 10- to 15-minute walks or bike rides two to three times per day. The goal is to slowly work up to one 30-minute session.
Strength-training Exercises
According to Allina Health System, focus on building strength in your legs so you can return to a pre-surgery level of activity. These exercises can be performed alone, or your therapist can instruct you when it is appropriate to start using ankle weights or bands for more resistance. Stand and hold onto a chair or counter and then lift your leg straight up to the front, out to the side and then back behind you. Doing heel raises and then keeping the heels down and lifting just the toes will help to tone the muscles below the knee. These exercises are usually done for one to two sets of six to 12 repetitions. Do them once or twice per day for a few months until your normal level of strength returns. When you are ready, progress to using heavier weights or machines and working to fatigue. At this level, you only need to do strength-training exercises two to three days per week.
Stretching Exercises
Stretch the muscles around the knee joint. Stretching exercises are ones in which you hold a position for at least 30 seconds without bouncing, while taking slow deep breaths. The goal is to relax and lengthen the muscles around the knee. Lie on your back and lift the affected leg straight up while flexing the foot to stretch the hamstring (back of the thigh) muscles. Stand or lie on one side and bring your foot to your buttocks to help stretch the quadriceps (front of the thigh). Incorporating a standing runner's or calf stretch will lengthen the muscles in the lower leg.
Balance Exercises
Moving with your new knee will take some practice and you may find that your balance is affected. Stand with the feet tightly together and eyes open. Then, close your eyes for 30 seconds to help improve your balance. Stand next to a counter and stand on one foot for as long as you can without using the counter for support.
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