MPORTANCE OF KNEE ARTHROSCOPY EXERCISES
After knee surgery, you need to exercise regularly to restore strength to your knee, as well as its normal range of motion. This exercise can largely be carried out at home.
Dr. Samimi generally recommends that you exercise between 20 and 30 minutes 2-3 times per day. Walking programs can aid in recovery from your knee surgery.
BEFORE YOU START
The following guide can help you better understand your exercise program if you are advised to engage in knee arthroscopy exercises. These exercises may be supervised by a medical professional.
You should be aware that you may feel pain while exercising and need to work at a pace that works for you. Follow the RICE method: Rest, Ice, Compress (with an elastic bandage), and Elevate your knee. Contact your orthopedic surgeon if your symptoms persist or get worse.
INITIAL EXERCISE PROGRAM
Hamstring Contraction
This exercise involves no movement. Bend your knees at about a 10 degree angle and sit or lie down. Push your heels into the floor, and tighten the muscles behind your thigh. Hold this position for 5 seconds, release, and repeat 10 times.
Quadriceps Contraction
Put a rolled towel under the ankle of your affected side. Lie on stomach, and push your ankle down into the towel. Straighten your leg at much as possible, hold it for 5 seconds, release, and repeat 10 times.
Straight Leg Raises
Lie on your back, straighten your affected leg, and bend your healthy leg. At a slow pace, lift your affected leg to about 6 inches above the ground, hold it for 5 seconds, and then lift it another 6 inches. Continue this pattern, and repeat 10 times.
If you’re advanced, you can add weights to your ankle. You should start with 1 lb. of weight and add with time. Do not exceed 5 lbs. over 4 weeks of exercise.
Buttock Tucks
Lie on your back, and tighten your buttocks muscles. Hold for 5 seconds, and repeat 10 times.
Straight Leg Raises, Standing
While standing, slowly lift your affected leg while keeping the leg straight. Use support if necessary. Repeat 10 times.
If you’re advanced, you can add weights to your ankle. You should start with 1 lb. of weight and add with time. Do not exceed 5 lbs. over 4 weeks of exercise.
INTERMEDIATE EXERCISE PROGRAM
Terminal Knee Extension, Supine
Lie on your back with a towel roll under your knee. Straighten your affected knee while it rests on the towel. Hold 5 seconds, and slowly return it to the initial position. Repeat 10 times.
If you’re advanced, you can add weights to your ankle. You should start with 1 lb. of weight and add with time. Do not exceed 5 lbs. over 4 weeks of exercise.
Partial Squat, with Chair
Standing 6-12 inches behind a chair or another support, and hold on to the support. Slightly bend your knees while keeping your back straight, but DO NOT go all the way to an 90 degree angle. Hold for 5-10 seconds. Slowly come back up, relax, and repeat 10 times.
Quadriceps Stretch, Standing
Standing on your healthy knee, gently pull the heel from your affected side toward your buttocks. Hold for 5 seconds, and repeat 10 times.
ADVANCED EXERCISE PROGRAM
Knee Bend, Partial, Single Leg
Stand behind a chair, and put your hands on the back of the chair for support. Bend your healthy leg, but keep your toe on the ground for balance if needed. Keep your other foot flat, and slowly lower yourself just a bit. Straight, relax, and repeat 10 times.
Step-ups, Forward
Step up onto a 6-inch high platform with your affected leg. Step down. Repeat 10 times. As your strength increases, increase the height of the platform.
Step-ups, Lateral
Repeat 10 times.
Step up onto a 6-inch high stool, leading with your involved leg. Step down, returning to the starting position. Increase the height of the platform as strength increases.
Exercise Bike
On an exercise bike, set the seat height at a level where your foot can barely reach the pedal while completing a full revolution. Slowly raise the resistance from “light” to “heavy.” Try to pedal for 10 minutes a day, and increase the duration by 1 minute per day for 10 days.
Walking
2 weeks after surgery, start walking cautiously when you can. This is an excellent physical exercise activity in the middle stages of your recovery.
Running
Do not run during the first 6-8 weeks following your surgery. Running can be phased in with time.
