Arthroscopic knee surgery can be a painful and sometimes debilitating procedure. Proper exercise is critical in the rehabilitation process. These exercises will strengthen the muscles around the knee, increase the range of motion in the knee and help with overall flexibility in the legs. This in turn will create a more stable knee and allow you to get back to normal activities more quickly.
Leg Raises
Leg raises focus on strengthening your quadriceps and thigh muscles. Lie down on your back with both shoulder blades flat on the floor. The knee that is being rehabilitated should be straight out in front of you, with the other knee slightly bent. Raise the straight leg about 6 inches off the floor and hold it in this position for approximately five seconds. After five seconds allow the leg to slowly return to the floor. Repeat this exercise 10 times. As the knee gets stronger, add weights to your ankle to increase the resistance.
Quadriceps Contraction
Quadriceps contractions improve the strength of the quadriceps while increasing the range of motion in the knee. Roll up a towel and place it on the floor. Lie down on your stomach and place the towel under the foot on the leg that is being rehabilitated. You should be face down on the ground with just your shin and foot off the ground. From this position, contract the quadriceps by pushing your foot into the towel. This will straighten your leg and raise your knee slightly off the ground. Hold this position for approximately five seconds, then release. Repeat this exercise 10 times.
Squats
Performing squats strengthens the quadriceps. When you perform the exercise correctly, you will feel a slight strain on the front of your thighs. Find a sturdy object, such as a chair or a wall, that you can use to keep your balance. With your arms straight out in front of you, grab hold of this object, with your feet about a foot away from it. Bend your knees slightly; do not go beyond 90 degrees. Hold for approximately 10 seconds, then straighten your legs. Keep your back straight throughout the exercise. Repeat this movement 10 times.
Hamstring Stretch
You must loosen up the hamstring to increase the range of motion in the knee. Sit down on the floor with your back straight and both legs stretched straight out in front of you. Bend at the waist and reach toward your toes until you feel a slight strain underneath your knees. Hold this position for approximately 30 seconds, and then release.
Quadriceps Stretch
Stretching the quadriceps is necessary to increase the range of motion in the knee. Find a stable object such as a wall to help you keep your balance. Bend the knee that is being rehabilitated and raise your foot back towards your buttocks. Grab the foot and gently pull it closer to the buttocks until you feel a strain in your lower thigh. Hold this position for approximately five seconds, and then relax. Repeat this stretch 10 times.
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