The rehabilitation process after knee reconstruction surgery includes following a conservative but progressive resistance-training program to restore strength in the connective tissues and muscles that stabilize your affected knee. Start with little to no external resistance soon after your surgery, then gradually add resistance as you're able. Have a physical therapist guide you through the program and recommend additional exercises that you can do on your own.
Isometric Quadriceps Contraction
Perform isometric quadriceps contractions multiple times per day during the weeks immediately after your surgery, when your affected leg is likely braced at full extension. Lie on your back with both legs extended and your toes pointed upward. Tighten the front of your thighs by pressing your knee caps toward the floor. Hold the contraction for five seconds at first, then gradually increase the time. This is an easy exercise to do periodically throughout the day while you're lying in bed or on the couch.
Seated Calf Exercise
The New England Musculoskeletal Institute recommends performing open-chain calf exercises starting the fifth week after your surgery. Sit upright with your legs extended forward, heels on the floor, about 6 inches apart, and toes pointed upward. Loop the middle of a resistance band around the bottom of the foot on the same side as your affected knee, near your toes. Stretch the ends of the band near your abdomen, holding them in your hands. Extend your ankle, stretching the band farther, then return to the starting position and repeat. Perform the exercise with your non-affected leg as well.
Sit-to-Stand Exercise
Practice standing up from a chair starting about nine weeks after your surgery, or sooner if you're able and have permission from your physical therapist. Sit in a high chair at first, so your knees are flexed at about 45 degrees, and then gradually use lower chairs to increase the range of motion as you stand up. Stand up slowly by using your quadriceps, which extend your knees, and the muscles that extend your hips, and sit back down just as slowly. Have another person assist you if necessary. You can also perform quarter-squats, progressing to half-squats and then full-squats, if you don't want to use a chair.
Hamstring Curls
The hamstrings, which are located on the back of your thighs, facilitate knee flexion ranges of motion. Begin performing hamstring-strengthening exercises, such as hamstring curls, whenever your physical therapist allows you to do so after your surgery. Stand behind a chair with your feet about shoulder-width apart. Place your hands on the chair back for balance. Flex your affected knee as far as possible without causing pain, then return to the starting position and repeat. Try to progressively increase the range of motion over time. Wear an ankle weight to add resistance once you can fully flex your knee without pain. Perform the exercise with your opposite leg as well to promote muscular balance.
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