Getting your knee moving again after arthroscopic surgery can be a painful experience. It is important, however, to remember that exercises will help you regain the strength and range of motion that may have been lost since the surgery, according to the American Academy of Orthopaedic Surgeons. It is important to make sure that your surgeon has given you clear guidelines on rehabilitation before beginning any exercise program, which will likely be done under the guidance of a physical therapist.
Quad Sets
The quadriceps are often inhibited following knee surgery. Quad sets are simple exercises aimed to get the quadriceps moving and contracting normally. To do a quad set, sit with your legs straight out in front of you. Keeping your knee straight, tighten the quadriceps muscle on the top of your leg. This will push the back of the knee down towards the floor. It is important to keep your heel on the ground and your toes pointing straight up. Hold this position for 5 seconds. Repeat 10 times, twice per day.
Straight Leg Raises
Straight leg raises incorporate the quad set into a more advanced exercise. Start lying on your back, with your nonsurgical knee bent and foot flat on the floor. Straighten your surgical knee and perform a quad set. From this position, slowly lift your leg straight up off the floor, about 6 inches. Hold at the top for 5 seconds, then slowly lower your leg back down. It is important to remember not to hold your breath during this exercise. Repeat this exercise five times, twice per day.
Ankle Pumps
Usually done for the first few days immediately after surgery, ankle pumps are a good exercise to reduce swelling in the entire leg. The pumping action works to push fluid back into the body from the leg, resulting in less swelling and optimally, less pain. To perform this exercise, sit with your surgical leg straight out in front of you. Bring your toes back toward your body, then straight down again, keeping your heel on the floor the entire time. Perform this exercise 10 times twice an hour while awake.
Hamstring Stretching
It is also important to stretch during recover following knee surgery. More than likely, your knee will feel very tight, and it will be hard to straighten fully. Stretching the hamstrings will help you to regain some lost range of motion. Lie on your back, with both knees bend and feet flat on the floor. Bring your surgical leg up, supporting it with your hands just above the knee. Slowly straighten your leg out completely, or until you feel a stretch in the back of the knee. Hold this position for 20 to 30 seconds without bouncing. Repeat three times. It may be easier to use a towel looped around the toes for a better stretch.
Member Comments
maxtmill February 3
Walking & riding my bicycle are my 2 favorite forms of exercise. Is this good for rehab after bi-lateral knee arthroscopies? I could do a stationary bike to start with. And yes, I had both knees done at the same time! I am tough! I am 60 pounds overweight, & have lost 10 pounds so far.