Gaining strength and range of motion after arthroscopic surgery on your kneecap is necessary for a complete recovery. Following a protocol set forth by your physician, specific to your situation, will allow you to return to functional activities safely and effectively. This may be done with a home exercise program or through a referral to physical therapy.
Quadricep
Quadriceps strength is the key component to protecting your knee, as this strong muscle absorbs stress to the kneecap, asserts the Palo Alto Medical Foundation. Begin strengthening and muscular reeducation with quad sets. A quad set involves contracting your thigh muscle tightly and holding. It may be difficult to perform initially. To increase the ease of performance, contract your non-injured leg. Looking at your muscle during contraction is also helpful. Leg extensions, leg presses and squats are beneficial quadriceps exercises. The range of 0 to 45 degrees, with low weight and high repetitions is optimal, keeping pressure off the kneecap.
Hamstring
Hamstring exercises are as important as quadriceps exercises, according to the Orthopaedic Sports Medicine Clinic of Alabama. Leg curls are an effective exercise for hamstring strengthening. Adding these to the leg press and squats will allow for improved strength. Increasing hamstring flexibility allows for improved bio-mechanics. Sitting with your surgical knee extended, lean your chest toward your thigh. Hold this stretch for eight to 10 seconds to increase its effectiveness.
Calf
Calf raises, performed while standing on the edge of a step, will allow for optimal strengthening and stretching. Let your heel drop toward the floor, stretching your calf. Raise up onto your toes as high as you are able. Begin with both legs, working toward a single toe raise as you are able.
General
General exercises that improve range of motion and overall conditioning are helpful for a complete and timely recovery. Swimming with a flutter kick and walking are effective. Riding a bike with the seat raised to decrease the amount of pressure on the knee is another excellent exercise.
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