Rehab following arthroscopic knee surgery involves several weeks of continuous work strengthening and stretching your leg and knee muscles, says the American Academy of Orthopaedic Surgeons. Exercises help return your knee to its normal functioning level. Doing the exercises diligently will play a major role in your recovery process. Consult your doctor or physical therapist before undertaking any exercises on your own.
Half Leg Lift
Strengthen your quadriceps by doing a short arc quadriceps exercise. Sit on a flat surface with your legs extended in front of your. Lift your surgical leg and place either a soccer ball, rolled towel or basketball underneath your knee. Place your arms on the surface behind you to support your body, palms flat against the surface. Slowly lift your lower leg by straightening your knee as far as possible. Hold this position for 10 seconds. Slowly return your leg to the original position. Relax for 30 seconds. Repeat this exercise another 20 times. As your thigh muscle, or quadriceps, becomes stronger, add an ankle weight to your surgical leg. Start with a 1- or 2-pound weight and gradually increase.
Hamstring Hang
Leg straightening exercises play an essential role in recuperating properly from your knee arthroscopy, says The Physiotherapy Site. Lay on your stomach on a flat surface such as an exercise bench or bed. Straighten both of your legs. Scoot your body so that your legs are not supported by the surface. Do not scoot further than above your knee. Let your legs hang from the surface. Hold this position for two minutes, or as long as tolerated. Return your body to the fully supported, original position. Repeat this exercise three times. To increase your intensity level, add a 1- or 2-pound ankle weight to your surgical leg.
Sitting Hamstring Stretch
Exercises for stretching your hamstring need to be included in your arthroscopic knee rehab program. Sit upright on a firm surface. Straighten your legs in front of your body. Place your arms alongside your body, palms against the surface. Slowly lower your upper body forward. Do not bend your back or slouch forward. Move your arms along with your upper body to increase the stretch. Do not attempt to touch your toes. Do not lock your knees. Stretch as far as comfortably possible. Hold this stretch for 20 seconds. Slowly slide your arms and upper body back to the original position. Relax for 15 seconds. Repeat this exercise 10 times.
Thigh Muscle Stretch
Increase your quadriceps flexibility by doing thigh stretches. This exercise can be done while either standing or laying on your stomach. If standing, hold onto a firm chair for balance. Slowly lift your surgical leg by bending your knee. Bend your knee as far as possible. Hold this position for 15 seconds. Slowly return your leg to the original position. Relax for 20 seconds. Repeat this exercise eight times.
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