You may not appreciate your legs' true worth until you suffer an injury or pain from wear and tear on a knee. Regular exercise following a procedure such as a fracture repair surgery or knee replacement surgery can help you recover. However, seek advice from your surgeon before you attempt any rehabilitation exercise.
Ankle Pumps and Rotations
Performing various motions with the ankles can improve range of motion after ankle surgery and help improve return of blood in the leg during recovery from various leg surgeries, according to the University of Wisconsin Health website. Begin by performing a pumping motion with your ankles, pushing both feet up and down several times every hour. Also, move both feet from side to side and around in gentle circles. To spice up the exercise, attempt to "write out" the alphabet using both of your feet.
Toe Raises
Doing toe raises can help strengthen leg muscles during recovery from leg procedures such as surgery on the ankle, knee or foot. Begin by holding onto a solid object such as a wall or sturdy chair for balance and raise your body onto your tiptoes. Enter tiptoe position gradually to prevent overburdening your muscles, and slowly move from your toes back down to your heels. Repeat three sets of 20 raises. With some practice and strengthening, you should be able to perform toe raises on one side at a time.
Quadriceps Sets
Performing quadriceps sets can help boost leg circulation, reduce your risk of blood clots, strengthen your quadriceps muscles and improve movement in the hips and knees after procedures such as total hip replacement and ACL repair surgeries. Start by sitting on a flat surface with both legs in front of you. Tighten the muscles in your thighs and attempt to fully straighten your knees. Hold the position for five to 10 seconds and repeat about 10 times over 10 minutes, recommends the American Academy of Orthopaedic Surgeons. If trying both simultaneously is too difficult, keep one leg bent upright while extending the other and alternate.
Leg Raises
Doing leg raises on a regular basis can help improve your leg muscle tone after knee and hip surgeries. Sit on a flat surface, bend one leg with the foot down and extend the other leg in the same manner as you did for quadriceps sets. Contract the thigh of the extended leg, lift it 6 to 12 inches off the surface and hold it for about five to 10 seconds. Gradually lower your leg back down, repeat until the point of fatigue and alternate sides.
References
- MedlinePlus: Leg Injuries and Disorders
- Nicholas Institute of Sports Medicine and Athletic Trauma: Guidelines for the 1st Week after ACL Reconstruction
- American Academy of Orthopaedic Surgeons: Total Hip Replacement Exercise Guide
- UW Health: Arthroscopic Knee Surgery Home Exercise Program
- Advanced Orthopedic Specialists: Home Exercise Program After Foot and Ankle Surgery
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