Arthroscopic surgery is performed through small incisions in which your surgeon can use instruments to feel, repair or remove damaged tissue. The American Academy of Orthopaedic Surgeons recommends performing knee exercises regularly for several weeks after your surgery to strengthen and restore motion in the muscles of your leg and knee.
Ankle Pumps
Ankle pumps are very effective directly after surgery for improving blood flow and circulation to your injured knee. While sitting or lying down, pump your ankle up and down, side to side and rotate it around in circles. Perform this exercise several times per hour to facilitate blood flow and recovery after arthroscopic surgery.
Quadriceps Contractions
The quadriceps contraction should be performed during your initial exercise program. You can progressively increase the intensity of this exercise as your quadriceps become stronger. Place a rolled up towel on the floor and lie on your stomach with the shin of your injured leg resting on the towel. Push your shin into the towel by contracting your quadriceps and straightening your leg as much as possible. Hold the contraction for five seconds and then relax your leg. Repeat the exercise 10 times. After regaining some strength in your quads, begin to perform this exercise by sitting on the floor with a rolled up towel under your upper leg. Lift your foot off the floor by contracting your quadriceps and straightening your knee. Eventually, you can add ankle weights to this exercise.
Hamstring Contractions
Hamstring contractions can be performed as you soon as your doctor advises and are excellent for initial rehab after arthroscopic knee surgery. Lie on your back with your knees bent and your feet flat on the floor. Press the heel of your injured leg into the floor by contracting your hamstring muscles on the back of your leg. Hold the contraction for five seconds and then relax your leg. There should be no actual movement during this exercise. Perform 10 repetitions.
Partial Squats
Partial squats are appropriate for an intermediate exercise program after your knee surgery. Stand with your feet 6 to 12 inches from a sturdy chair or counter. Place your hands on the object for balance. Slowly bend your knees to lower into a partial squat. Do not go lower than 90 degrees. Hold the squat for five to 10 seconds and then slowly stand up. Perform 10 reps.
Step-Ups
The step-up is an advanced rehab exercise. Perform this exercise only after you have regained some of your leg strength and when you can use your knee without a lot of pain. Stand with a 6-inch step in front of your shins. Step up onto the step leading with your injured leg. Step down to return to the starting position. Complete 10 step-ups. As your strength improves, gradually increase the height of your step. Perform this exercise with a lateral step-up by standing beside your step rather than behind it. A lateral step-up will strengthen the muscles of your inner and outer leg.
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