You should start exercising as early as possible. You can even start immediately after surgery. It might be uncomfortable at the beginning but exercising will accelerate your recovery and it will contribute to relieving postoperative pain. After having cooled your knee using ice, sit on the edge of the table as shown in the picture. The knee joint is maximally relaxed in this way so you can carelessly bend and straighten it. Support the operated leg with your healthy leg while practicing bending and straightening.
After you have increased the range of motion by moving the joint, start doing strength exercises.
POSITION: Lying on your back, or half-sitting. Put a ball underneath your knees, straighten the knees over the ball, and tense your feet towards you. Hold for 4 to 5 seconds and relax.
POSITION: Lying on your back. Put a ball between the knees, tense your feet towards you and squeeze the ball with your knees. Hold for 4 to 5 seconds and relax.
POSITION: Lying on your back. Tense the foot towards you, straighten the knee and lift the leg up in level with the large toe of the other leg. Hold for several seconds and relax. Alternate left and right leg.
POSITION: Lying on your side. Bend your lower leg so that you are more stable. Lift the upper leg in level with your hip. The leg has to be straight in the knee, and your foot tense pointing towards your face. Hold for 4 to 5 seconds and relax. Repeat the exercise with the other leg.
POSITION: Lying on your side. Put your upper leg on a pillow as shown in the picture, and lift your lower leg, which should be straight, up. Watch out that your knee is maximally straight. Hold for 4 to 5 seconds and relax. Repeat the exercise with the other leg.
POSITION: Lying on your stomach. Put your legs on your toes and lift your knees up so that the posterior group of upper leg muscles gets maximally stretched. Tighten your buttock muscles, hold for several seconds and relax.
POSITION: Lying on your stomach. Straighten your leg in the knee, tense your foot towards you, and lift the leg up. It is important to keep your leg maximally straight but you should be careful not to lift your pelvis and hips.
Unstable surface for the development of proprioception and balance
Unstable surface balance training.
Thera-band muscle strengthening exercise
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