Whether you have undergone surgery to repair a torn anterior cruciate ligament in your knee, or to completely reconstruct the joint, recovery from a knee operation can be long and painful. Exercises and physical therapy are designed to ease the day-to-day pain, and help the patient regain full use and range of motion in the knee. Exercises following surgery should always be done under the supervision of a doctor or physical therapist.
Quadriceps Sets
Perform a quadriceps set by lying on the floor with the recovering leg flat, the other leg bent at the knee so the foot is flat on the floor. Place a towel or small pillow under the repaired knee for comfort. Press the repaired knee toward the floor, flexing the quadriceps muscle; hold for five seconds, then rest. Repeat several times unless you feel discomfort in the repaired knee. This exercise strengthens the quadriceps, giving the knee added support. Further strengthen the hamstrings as you perform this exercise by pointing the toes on the foot of the injured leg toward your face as you push the knee toward the floor.
Glute Sets
Strengthening the gluteal muscles, or buttocks, is essential to providing your legs and knees with the strength and support needed after major surgery. To perform a glute set, lie on the floor on your back with your legs extended. Flex your glute muscles, and hold for five seconds. Repeat 10 times for each set.
Straight Leg Extensions
Leg extensions work the quadriceps and the hamstrings, strengthening both sets of muscles that support the knee. Lie on your back with both legs extended. Lift your recovering leg up slowly, keeping it straight, until it is perpendicular to the ground. Hold for five seconds, then return it to the floor. Repeat multiple times as part of your physical-therapy routine, as advised by your doctor. As your knee gains strength, add ankle weights to increase resistance.
Heel Slides
Sit on the floor, with your back against a wall or hard surface, and your legs fully extended. Slide your recovering leg toward you, with the heel maintaining contact with the ground at all times. Slide the heel as close to your body as you can without pain, then return to the starting position. You can use a towel or other similar device to help pull it in if your legs are not strong enough to perform the exercise on their own. Loop the towel around your foot and pull as you perform the exercise.
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