The decision to undergo knee replacement surgery can be one that improves your quality of life and mobility. Regular stretching exercises are important to perform after knee replacement because the exercises help to maintain range of motion in your leg and knee. Stretching the hamstrings will help you more easily perform functional exercises like climbing the stairs. Check with your physician before beginning a stretching program to ensure that you can safely perform the exercises.
Step 1
Lie down and bend the knee slightly, digging your heel into your floor or mattress as you pull the knee toward your torso. Hold in place for five seconds, concentrating on feeling the back of your leg working. Release the stretch and repeat three times. This exercise is ideal for performing immediately following your knee replacement surgery because it involves limited range of motion but effectively stretches and strengthens the hamstrings. Repeat with the other leg.
Step 2
Lie on your back with your feet flat on the ground. Slowly move one slightly bent leg toward your torso, grasping the back of your leg with your hands. Gently straighten the leg as much as possible without locking your knee to feel the stretch in your hamstring muscles. Do not bounce the leg, which can reduce the stretch's effectiveness. Hold this position for five seconds, then lower the leg to the ground. Repeat on the opposite side.
Step 3
Lie on your back with your feet on the floor. Lift one leg and place your heel on a wall or door frame. Straighten the leg as much as possible without locking the knee, then slowly begin to scoot your body toward the wall. Stop when you feel a stretch in the hamstring muscles and behind your knee. Hold this position for five seconds, then scoot backward and lower the leg. Repeat with your other leg.
Step 4
Place your heel on a stool, chair seat or sturdy box. Put your hands on your hips or a nearby wall for balance. Flex the foot and lean your torso slightly forward, keeping your back straight. Continue to lean forward at the hips until you feel a stretch in your hamstrings. Do not lean forward to the point of pain. Hold for 15 seconds when you have achieved a deep stretch, then lift your torso to stand straight. Repeat four times on this leg, then repeat with the other leg.
Things You'll Need
- Pillow
References
- American Academy of Orthopaedic Surgeons: Knee Arthroscopy Exercise Guide
- PhysioAdvisor.com: Hamstring Stretches
- American Academy of Orthopaedic Surgeons: Total Knee Replacement Exercise Guide
- Allina Hospitals & Clinics: Knee Exercises After Knee Replacement
- Sports Medicine North Orthopaedic Surgery, Inc.: Partial and Total Knee Arthroplasty Home Exercise
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