A knee arthroscopy is a common procedure designed to relieve knee pain. The American Orthopaedic Society for Sports Medicine reports that more than four million knee arthroscopies are performed worldwide each year. One of the most important keys to a successful experience with knee arthroscopy is an understanding of exercises to perform during recovery. Exercises after knee arthroscopy are critical to regaining strength and function, ultimately allowing for a return to normal activities. The American Academy of Orthopaedic Surgeons, or AAOS, lists several exercises to assist with recovery after knee arthroscopy.
Quadriceps Strengthening and Stretching Exercises
Regaining the strength of your quadriceps muscles following knee arthroscopy is very important. A few simple exercises at home can help to improve your quadriceps strength and make recovery easier.
To perform the quadriceps contraction exercise, lie flat on your stomach with a towel or blanket rolled up beneath the ankle of your operative knee. Press your ankle down into the rolled towel or blanket, allowing your leg to straighten out as much as possible. Hold this position for five seconds, then relax. Repeat this exercise, performing three sets of 10 throughout the day.
Stretching your quadriceps muscles is also important following a knee arthroscopy. The AAOS recommends standing with your operative knee in a bent or flexed position, holding on to a door frame or wall for balance. Grasp your ankle or heel and slowly flex your knee further, attempting to bring your heel toward your buttocks. You should feel a stretch in the front of your leg. Hold this position for five seconds, then relax. Repeat this exercise for three sets of 10 throughout the day.
Hamstring Strengthening and Stretching Exercises
It is also important to stretch and strengthen the hamstring muscles after a knee arthroscopy.
According to the AAOS, one simple hamstring exercise involves sitting or lying flat on your back with both knees flexed at approximately a 10 degree angle. Slowly press your heels into the floor, allowing the muscles in the back of your thigh to tighten. Hold this position for five seconds, then relax. Repeat this exercise 10 times, and perform three sessions per day.
To stretch your hamstring muscles, you can perform a straight leg raise exercise. Lying flat on your back, allow your non-operative knee to flex comfortably with your foot on the floor. Slowly raise your operative leg, being sure to keep your knee straight. The AAOS recommends raising your leg about six inches off the floor, then holding that position for 5 seconds before relaxing. You can raise your leg six inches higher with each exercise, then reverse the exercise until returning to your original position. This exercise can be performed 10 times, with three sets performed throughout the day.
You can also use a door frame to help you stretch your hamstring muscles. Lying flat on your back, place the heel of your non-surgical leg against the door frame. Bend your operative knee, then rest the heel of your operative leg against the wall. Slide your hips closer to the wall, then slowly start to straighten out your surgical knee. You should begin to feel a stretch in the back of your thigh. Hold this position for five seconds, then relax. Perform the exercise using your non-operative leg also. Repeat this exercise 10 times.
Range of Motion Exercises
Improving your range of motion after a knee arthroscopy is important for resuming your normal activities. Simple exercises can help to restore your range of motion, particularly if you are experiencing post-operative stiffness.
In the sitting position, use a stool or ottoman to support the heel of your outstretched surgical leg. Then straighten your knee as much as possible, working to achieve terminal extension. Hold this position for five seconds, then relax. Repeat this exercise 10 times, performing three sessions each day.
It is also important to restore your knee flexion after arthroscopic surgery. Use a blanket or towel to wrap around the ankle of your operative leg. Lying flat on your back, take the ends of the blanket or towel in both hands. Keeping your opposite leg extended, slowly pull the ends of the blanket or towel toward you, allowing your knee to bend. Attempt to flex your knee to a position of 90 degrees or greater, then hold for five seconds. Relax. Then repeat the exercise 10 times, performing three sessions daily.
Exercises Using Steps and Chairs
The AAOS also suggests exercises using simple household items, such as a step stool or a chair.
A six-inch step stool is most effective for the following exercises. First, place the step stool in front of you. Step up onto the stool in a forward direction, leading with your surgical leg, following with your non-operative leg. Step down in the same sequence. You may repeat this exercise 10 times, performing three sessions throughout the day. The AAOS also suggests it is possible to increase the height of the step as the strength in your leg increases.
Similarly, the same exercise can be performed from a lateral direction. Lead with your surgical leg, stepping up onto the stool, followed by your non-operative leg. Step down in the same sequence, repeating this exercise 10 times with three sessions per day.
You can also use a chair for a simple home exercise for your knee. Stand behind a chair, using the back of the chair for support. Bend your non-surgical leg, allowing your toe to touch the floor as needed for balance. Slowly lower your body, allowing your operative knee to flex with your weight. Be sure to keep your foot flat on the floor for this exercise. Slowly straighten your body, returning to the starting position. Repeat this exercise 10 times during three sessions throughout the day.
Functional Exercises
Once cleared by your health-care provider, you can begin to perform more rigorous exercises to restore your normal function following a knee arthroscopy.
According to the AAOS, walking is a very effective way to increase strength and mobility following arthroscopic surgery. Once you are comfortable resuming a walking routine, your healthcare provider may permit you to resume jogging, though it may be up to six to eight weeks after surgery before this is advisable.
Using an exercise bike is also an excellent option for recovery from a knee arthroscopy. The AAOS recommends initially pedaling for only 10 minutes per day. A stationary exercise bike that allows for seat adjustment may be beneficial; the higher your seat is set, the more difficult it is to make a complete revolution of the pedals, thus stretching your knee more effectively. Gradually increase your pedaling sessions by one minute per day until you are cycling at least 20 minutes per day.
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