Knee rehabilitation is an extensive program that generally begins the day following your surgery with simple flexion and range of motion exercise. The progression of your rehabilitation depends on the type of knee surgery you've experienced. Wall squats are a more advanced exercise that helps restore range of motion to the knee joint. Wall squat exercises should not cause pain and should be done twice a day during rehabilitation. Always consult your surgeon or physical therapist before trying an exercise after surgery.
Partial Wall Squats
Partial wall squats are a more advanced exercise that is generally performed several weeks after surgery. The squats help your knee regain full range of motion without allowing your knee to move past 45 degrees. Stand with your feet shoulder-width apart and your back against a wall. Slowly slide down the wall, bending your knees as you keep your torso in an upright position. Stop before your thighs are parallel to the floor, then slowly straighten your legs to return to the starting position. Perform one or more sets of 10 to 15 repetitions. Partial squats may also be performed as one-leg squats.
Wall Chairs
A wall chair involves holding a wall squat in the squat position for several seconds. Start with your feet shoulder-width apart and your back flat against a wall or stability ball. Slowly bend your knees into a squat position until your thighs are parallel to the floor. Hold the squat for 10 seconds, then slowly straighten your legs. Increase the amount of time you hold the squat until you've reached 60 seconds.
Wall Squats with Stability Ball
Using a stability ball to perform wall squats takes strain off your back, while working your lower body and increasing range of motion in your knee. Position a stability ball against a wall and lean against it. Start with the ball at the small of your back. Stand with your feet shoulder-width apart about 6 to 12 inches in front of your body. Slowly bend your knees, slightly leaning into the ball and placing the weight in your heels. The ball should roll down the wall with your body. Push your hips back to avoid putting stress on your knees. Lower yourself until your thighs are parallel to the floor, then slowly straighten your legs and push upward. Perform one or more sets of 10 to 15 repetitions.
Wall Squats
Wall squats strengthen your glutes, thighs and hamstrings, while improving range of motion in your knee joint. Start with your feet shoulder-width apart and your back against a wall. Your feet should be approximately 6 to 12 inches in front of your body. Keep your back straight and slowly bend your knees until your thighs are parallel with the floor. Hold the position for one second, then slowly straighten your legs and slide back up the wall. Do not allow your knees to go over your toes when performing wall squats. Perform one or more sets of 10 to 15 repetitions. As your strength increases, rubber tubing can be added underneath your feet for added resistance.
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