Orthopedic Surgeon in San Diego
Knee Arthroscopy – Exercises That Will Help You Recover Faster
The main goal of these knee exercises is to strengthen the muscles that support the knee as well as increase your range of motion.
Please make sure to consult with your orthopedic surgeon before you start doing any of these exercises to make sure they are appropriate for your condition.
Once you begin with the knee exercises, you will feel a tiny stretch. This is normal. But if you feel pain, you should notify a therapist about the pain. The same goes for all other kinds of activity – stop immediately and notify the therapist. Generally, you should not exert yourself, go slow and be gentle. If you force yourself, you may worsen your health condition.
Low Intensity Exercises
After your knee surgery, you will be given low intensity exercises. These basic workout routines will generate the least amount of discomfort and should not put too much pressure on your knee.
You will perform this exercise in your bed and its main purpose is to prevent blood clot formation. While you are laying in your bed, extend your legs and slowly point your feet and keep that position for 5 seconds. Then, slowly flex your feet and keep that position for 5 seconds. You should do this exercise 4 to 8 times per day. You don’t have to be on your bed to perform this exercise, you can sit on the chair as well.
This exercise is best done on the floor because it is necessary that your body doesn’t move much. Lie on the floor but don’t stretch your legs completely, bend your knees a little. And then, slowly push your heel down. Pushing the floor with your heels will tighten your hamstring muscles. Keep pushing for 5 to 7 seconds and then take a rest. Repeat the exercise again.
There won’t be any movement involved in this exercise, just like in the previous one. You ought to lie on your back, while keeping your knees bent. Now, slowly bend your knees and move your feet towards the buttocks. Once your heels are 1 foot from the buttocks, stop. Tighten your buttock muscles and keep them working for 10 seconds. Take a moment to rest and then repeat the exercise again.
This exercise is performed while you are sitting on a chair. What you should do is slide your feet slowly under the chair you are sitting on. Don’t lift your heel from the floor, slowly slide your feet as far as you feel comfortable. Keep them like that for 10 seconds. Then return them to previous position, take several seconds to rest and then extend your legs in front. Keep them like that for 10 seconds, then return them to the previous position. Repeat this exercise again.
Medium Intensity Exercises
These exercises are performed after a week or two after your surgery. It’s best that you talk to your orthopedic surgeon to determine when exactly you should start performing these medium intensity exercises.
Get a towel role and place it under the knee. Then straighten your knee and keep it that way for 10 seconds. Make sure the towel is supporting your knee at all times. Relax and then do this exercise a couple more times.
Leg raises are exercises you will be doing on the floor or on the exercise mat. Lie down and bend your healthy knee while the operated knee is extended fully. Now lift your entire leg slowly and keep it elevated for several seconds, about 7 inches above the floor.
High Intensity Exercises
Depending on your recovery, your orthopedic surgeon will let you know when you should switch to high intensity workouts for your knee.
This simple exercises greatly helps in the recovery process. What you need to do here is to sit close to the wall and make sure you can touch the wall with your hand. Then, lie down and lift your legs up, leaning them on the wall. Now straighten your operated knee a bit and hold it there for 10 seconds. Take a short break and repeat this exercise again.
You will need a stool and a chair for this exercise. Sit on your chair and position a stool right below your knee. Straighten the knee slowly and hold it straight for 10 seconds. Relax your knee, take a short rest and then repeat the exercise again.
All of these exercises can help you shorten your recovery period and return the function to your operated knee. You will have to make sure your are doing the exercises regularly and at times your orthopedic surgeon suggested. Keep in mind that feeling how your knee is stretching is fine, but if you feel discomfort or pain, stop doing the exercise.
Also, if you notice a swelling on your knee, you should contact your orthopedic surgeon. And once again, do not do any of these exercises on your own account, consult with your orthopedic surgeon before changing anything.
If you are not sure what your next step should be, call us at 1 (619) 462-3131 and we will provide you with any information you may need. You can make an appointment to find out what we can do to help you.