Your knee is one of the most complicated joints in your body. When it requires surgery, the recovery can take weeks or even months. Post-operative exercises are essential for restoring range of motion in the knee and strengthening the muscles that surround and support the knee. Always follow your doctor's advice for exercise after a knee surgery and stop doing exercises immediately if you experience significant pain or swelling.
Quad Sets
Quadriceps sets are an easy exercise to perform immediately after your surgery, as they strengthen the muscles in the back of the leg that provide support and stability to the knee as you stand, run and jump. To do quad sets, lie on your back on the floor or on a bed. Straighten your injured leg as much as you can and tighten the muscles in the back of your leg. Hold for 10 seconds. Relax your muscle, then repeat 10 times in two minutes.
Ankle Pumps
Ankle pumps are another simple exercise, designed to reduce any swelling in the lower part of your leg that you may experience as a result of your knee surgery. They also help strengthen the muscles in your calves and other parts of your lower leg to provide support to your knee. To do ankle pumps, lie or sit on the floor with your feet extended out in front of you. Pump your ankle back and forth, using your calf and shin muscles, so your toes move towards your body, then away from your body down towards the floor. Repeat for 2 to 3 minutes several times per day as part of your recovery process.
Mini Squats
Beginning as soon as 3 to 4 days, or up to several weeks after your surgery, you can start putting some weight on your operated knee and begin more intensive physical therapy exercises such as mini squats. To do mini squats, stand with your feet about shoulder-width apart. Stand next to a table or other sturdy surface in case you need support during the exercise. Extend your hands out in front of you for balance, keep your back straight and bend your knees until your upper legs are at between a 60- to 90-degree angle with the floor. Hold this position for five seconds, then stand back up. Repeat this process 10 to 12 times.
Wall Sits
Wall sits are another more advanced exercise you can do as part of your recovery from knee surgery. Start by placing your back against a wall, with your feet flat on the floor about shoulder-width apart. Slowly slide down the wall until your upper legs form a 45-degree angle with the floor. Hold for between 10 to 30 seconds, depending on how much strength you have in your legs. Slide back up the wall and rest before repeating again. Try to increase the amount of time you're able to hold the position with each repetition.
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