Exercises Following Knee Arthroscopies

Following knee arthroscopy, you will be advised to do some strengthening and range-of-motion activities. General recommendations are to exercise for 25 to 30 minutes two to three days per week. You may also be advised to see a physical therapist for a period of time after surgery. Understanding the proper exercises to do and how to perform them is the first step in improving the strength and mobility of your knee joint, notes the American Academy of Orthopaedic Surgeons.

Leg Raises

A standing leg raise helps to strengthen the quadriceps muscles and can also help with balance. Start by standing with feet shoulder-width apart. Stand near something that you can hold onto. Keeping your abdominals engaged and your back straight, slowly lift your leg up and forward with a straight knee. Add an ankle weight when you begin to gain strength. Work up to performing three sets of 10 to 15 repetitions.

Hamstring Contractions

A hamstring contraction works to strengthen the hamstring muscles, located on the back of the legs. To perform this exercise, lie on your back with your knees bent and your feet flat. This is an isometric exercise, meaning there is no external movement. Contract your hamstring muscles as if you were trying to move your feet toward your butt and hold for five seconds, then relax and repeat, working up to three sets of 15 repetitions.

Standing Terminal Knee Extensions

You will need a resistance band to perform the terminal knee extension exercise. Tie the resistance band around a stationary object so that it forms a large loop. Position the untied end of the band around the back of the knee. Standing up straight with both feet flat on the floor, slightly bend the bad knee, then straighten it. Keep both heels on the ground and try to avoid excess movement in the hips. Work up to three sets of 15 repetitions.

Hamstring Stretch

The most effective way to get a good stretch in your hamstrings is to use a wall. Lie on the floor near a wall onto which you can prop your leg up. Extend the leg up onto the well, keeping your knee straight. Get as close to the wall as you can, causing a stretch in your hamstring that is not painful. Hold for at least 20 seconds, do both sides and repeat.

Quadriceps Stretch

Perform this stretch standing near an object on which you can lean. Take your right ankle in your right hand and bring your heel up toward your buttocks so that your knee is bending. Bring it as far up as you can to feel a stretch in your quadriceps, but without pain. Hold for 20 seconds or more and repeat on the other side.