The importance of exercise

Exercising on a regular basis is necessary to restore mobility and muscular strength of the knee. Most of these exercises can be executed at home. The treating physician will instruct the patient to perform a specific home exercise program 2 to 3 times a day for 20-30 minutes at a time.

 

Before Starting

The orthopedist may suggest to the patient some of the following exercises. The following guide helps to make the patient’s exercises better understood and performed under the supervision of a physiotherapist, always under the guidance of the treating physician.

As the intensity of the exercise program increases, the patient may experience some setbacks. For example, if the patient’s knee swells or aches after performing one or more exercises, then this or these exercises should be stopped until the patient feels better. The patient should also rest and apply an elastic bandage on the affected knee. In addition, ice therapy and leg lifting will relieve the patient who has to contact the treating physician if symptoms persist.

 

INITIAL TRAINING PROGRAM

Contractions of the biceps muscles

  • 10 repetitions

No movement is allowed in this exercise. Position your heels on the ground and perform the same movement as in the photo to tighten the muscles at the back of the thigh. Hold for 5 seconds and then rest.

 

Extension and leg lifting with the knee bent

  • 10 repetitions

Lie face down with a towel under your ankle, as shown in the picture. Put pressure on your foot as in the photo. Your leg should be straightened as much as possible. After holding this position for 5 seconds, relax.

 

 

Extension and lifting of the leg with an extended knee

  • 10 repetitions

Lie on your back with your healthy foot bent and stretching the affected leg. Slowly and steadily, raise your affected leg as shown in the photo 20cm above the ground and hold this position for 5 seconds. Keep on raising your leg by another 20cm (repeat the procedure). Finally, return to your original position by reversing the movements.

 

Advanced Level: Before starting, place weights on your foot starting with 1kg and progressively lift 4kg over a period of 4 weeks.

 

Gluteal exercises

  • 10 repetitions

Lie down exactly as in the photo above and tighten your buttocks for 5 seconds.

 

Lift your extended leg while standing

  • 10 repetitions

Hold on somewhere so that you will not fall and slowly raise your knee just as the picture above shows. After you do that, return to your original position.

Advanced Level: Before you begin, place weights on your feet, starting with 1kg and gradually lift 4-5kg over a period of 4 weeks.

 

INTERMEDIATE EXERCISE PROGRAM

Final extension of knee in supine position
  • 10 repetitions

Lie on your back with a small towel under your knee, as the picture above shows. Straighten your knee, and hold it still for 5 seconds. Then return to your original position.

Advanced Level: Before starting the exercise, add weight to your leg, starting with 1 kg and gradually progressing to 4-5 kg ​​within 4 weeks.

 

Extended leg lifts
  • 5 sets of 10 repetitions

Lie on your back with your healthy foot bent. Straighten your other leg by contracting the quadriceps. Now, slowly lift your leg up to 40 points above the ground. Then slowly lower your foot and relax.

 

Advanced Level: Repeat the steps above by weighting your affected leg, starting at 1kg and progressing to 4-5kg over a period of 4 weeks.

 

Partial chair seats
  • 10 repetitions

Hold on a chair exactly as the figure above shows. Do not lower down (not over 90°). By holding your back straight, stay in this position for 5-10 seconds and then slowly return to your original position and rest.

 

Quadriceps extension in upright position
  • 10 repetitions

In an upright position and with the knee bent, bend it gently towards the buttocks until you feel a pull on the anterior surface of the thigh. Hold for 5 seconds.

 

COMPOSITE EXERCISE PROGRAM (ADVANCED LEVEL)
Partial knee flexion
  • 10 repetitions

Start the exercise by supporting your body on the back of a chair. Bend the healthy foot with the fingers resting on the ground for balance. Slowly lower your torso, always keeping your foot straight in contact with the ground. Do not exaggerate with this exercise. Straighten your body to your original position. Finally, relax.

 

Step-ups
  • 10 repetitions

Step up on a stool, just as the above diagram shows, starting with the affected foot.

Then get off. Increase stool height as your muscular strength increases.

 

Step-ups in lateral position

Step up on a stool with a height of 20-25cm, as the photo shows, starting with the affected foot. Increase the height of the stool as your strength increases.

 

Full extension in seated position
  • 10 repetitions

As you sit in a chair, support your affected foot as it is shown in the photo. Then stretch the leg and hold this position for 5 seconds. Then return slowly to your original location.

 

Biceps extensions in supine position and supine against wall
  • 10 repetitions

Lie on your back by holding your affected foot exactly as the figures above show. Start slowly stretching your leg, in the first case freely, in the second against a wall. You will feel a pull on the back of the thigh, which indicates the extension of the biceps tendon. Hold this position for 5 seconds and then relax.

 

Stationary bike

Start cycling for 10 minutes a day

Start with low intensity and gradually increase it, depending on your muscular strength.

 

Walking

Walking (2 weeks postoperatively) is an excellent exercise in the mid-period of your recovery program.

 

Running

Running should be avoided for 6-8 weeks, mainly due to the vibrations and forces being transferred to your leg. Both exercises (walking-jogging) should be performed gradually during your recovery.