Post Knee Surgery Exercises
Recovery post knee surgery can be difficult and time-consuming; it calls for patience and a well-thought-out rehabilitation program. Restoring the knee's strength, movement, and confidence is the aim after surgery. Even though it's important to heed medical professionals' advice, adding a range of activities to your recuperation will greatly speed up the healing process. We explore the 15 best exercises to think about after knee surgery below to give you a thorough guide to regaining knee functionality and mobility. To make sure these exercises are suitable for your particular illness and stage of rehabilitation, it's crucial to begin them under the supervision of a physiotherapist
Quad Sets post-knee surgery
Quad sets are fundamental in strengthening the thigh muscles without putting strain on the knee. Sit with your leg extended in front of you, and try to press the back of your knee down into the floor by tightening your thigh muscles. Hold for 5 seconds, then relax. Repeat 10-15 times.
Straight Leg Raises
On your back, bend one knee while maintaining a straight leg. Maintaining your thigh muscular contraction, raise the straight leg to the level of the bent knee. After a short while of holding, lower the leg. Perform ten to fifteen reps for each leg.
Seated Knee Extension
With your feet flat on the floor, take a seat in a chair. One leg at a time, slowly extend it, trying to straighten it as much as you can. After a short while, hold the position and then lower it once more. Ten to fifteen repetitions per side.
Ankle Pumps post knee surgery
Ankle pumps aid in lowering leg edema and enhancing blood circulation. Just point your toes in the other direction from you and bring them back in. Repeat this rhythmic movement for one to two minutes, multiple times a day.
Heel Slides post knee surgery
A fantastic way to increase knee flexion and mobility is with heel slides. Sliding your heel toward your buttocks, slowly bend your knee while lying on your back. Return to the beginning position by sliding. Ten to fifteen repetitions per leg.
Seated Leg Presses post knee surgery
Sitting on a chair, place a resistance band around your foot and press it forward, extending your knee. Replicate from the beginning position. This enhances knee extension and strengthens it.
Hamstring Curls
Assume a prone position and gradually bend your knee to align your heel with your buttock. If it feels comfortable, apply more resistance by using a resistance band. Perform ten to fifteen repetitions.
Step-Ups
Step up with one foot, then the other, and then step back down using a low step or bench. Strength, endurance, and balance are all improved with this workout. Make sure the step is not too high in order to prevent undue strain.
Side Leg Lifts
Place your legs stacked while lying on your side. Straightening the top leg, raise it toward the ceiling and then bring it back down. The muscles on the side of your thighs and hips become stronger as a result.
Chair Squats
Place your feet hip-width apart as you stand in front of a chair. As you slowly descend as though to sit, raise yourself back up. Make sure your knees do not extend past your toes and maintain your weight on your heels.
Bicycle on the Air
Raise your legs to a tabletop position while lying on your back. Imagine riding a bicycle while in the air. This exercise strengthens the muscles in the legs and increases knee mobility.
Walking
Even though it seems easy, one of the finest post-surgery activities is walking. As your strength and endurance grow, start with shorter distances and work your way up. If assistance is required, use it.
Swimming and Aquatic Exercises
Swimming and other aquatic workouts are great for knee rehabilitation because water provides the body with natural resistance and support. Steer clear of powerful motions and concentrate on soft leg lifts.
Wall Slides post knee surgery
Place your feet hip-width apart and lean your back against a wall. As low as is comfortable, slowly lower yourself into a squatting position, then raise yourself back up. Without putting undue weight on the knees, this strengthens the entire leg.
Balance Exercises post knee surgery
Following knee surgery, it's imperative to improve your balance. Try standing on one leg, and if necessary, use a chair or wall for support. Try closing your eyes or standing on an unsteady surface, like a cushion, to make things more challenging as your balance gets better.
Incorporating Exercises into Your Post Knee Surgery Recovery
Under the guidance of a physiotherapist, begin these exercises, and pay close attention to your body at all times. Pain is a cue to pause and reconsider. As your recovery advances, progressively up the number of repetitions and intensity, being careful not to overdo it.
Conclusion
Knee surgery recovery is a progressive process requiring a well-rounded approach to rehabilitation. You can improve knee strength by adopting a range of workouts specific to your stage of rehabilitation.
Visit Elite Physiotherapy & Sports Injury Centre for your post-knee surgery rehabilitation to experience the high-end modalities to recover faster from your knee surgery.