Your knee is one of the most complex joints in the body. What makes things even more interesting is that the knee joint itself contains no muscles. Strengthening the knee takes a lot of work, because you have to strengthen all the muscles that support and help move it. Post-operative knee exercises do just that -- they focus on strengthening the leg muscles to help your recover from your surgery and get back on your feet.
Quad Sets
Your quadriceps muscles -- on the tops of your thighs -- are a major muscle group that help control and stabilize the knee. Getting these muscles back in shape is one of the first steps after your surgery, but don't do too much too soon. Quad sets are an effective early exercise. Sit or lie on with your legs extended out in front of you. Tighten your quad muscles and push your leg down into the bed or floor. Hold for five seconds. Relax your quad muscle and repeat five times. Do three sets of five repetitions.
Heel Slides
Heel slides are a low-impact way to strengthen your hamstring muscles, the other major muscle set in your upper legs. Lie on your back and straighten your legs. Use the hamstring muscle of your injured knee to pull your leg toward your body. Bend your knee so your heel is on the floor, then continue moving your leg toward your body, sliding your heel on the ground. Bend your knee as far as you comfortably can without pain. Hold for five seconds, then push your leg back out so it is extended. Do two or three sets of 10 repetitions, resting between sets.
Heel Raises
Once you have gained enough strength in your muscles to put weight on your knee, you can start doing heel raises, which help strengthen your lower-leg muscles. Stand in front of a table or chair and hold on with both hands for support and balance. Stand with your feet close together. Slowly lift your body up on your toes as high as you can. Hold this position for five to 10 seconds, then lower your body back down. Repeat 10 to 15 times for three sets.
Hip Abduction
Your hip abductors are the muscles on the inside of your thighs that help support your knees when you make lateral movements, such as changing directions while playing sports. Lie on the opposite side of your injured knee and straighten your legs. Slowly lift your injured leg toward the ceiling, keeping it straight and your knee locked. Raise your leg as high as you can, then hold for one second. Lower your leg back down for one repetition. Do 10 to 15 repetitions per set for three sets.
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