If you’ve recently had knee replacement surgery, you’re probably eager to get back to your normal daily activities as soon as possible. But before you can do that, it’s crucial that you follow the proper exercises and rehab protocol to ensure a successful recovery. Here are some exercises to help you get back on track:
Exercise 1: Quad Sets
The first exercise you should do is quad sets. This exercise is important because it helps to build strength in your quadriceps, which are the muscles that support your knee.
To perform quad sets, lie flat on your back with your legs straight. Tighten your quadricep muscle by pressing your knee into the bed or floor. Hold the contraction for five seconds, then release. Repeat this exercise for 10 repetitions, two to three times a day.
Exercise 2: Straight Leg Raises
Straight leg raises are another important exercise to perform after knee replacement surgery. This exercise helps to strengthen your quadriceps and other muscles in your thigh and hip.
To perform straight leg raises, lie on your back with one knee bent and the other leg straight. Tighten the quadriceps of your straight leg and lift it off the bed or floor. Hold the lift for five seconds, then slowly lower your leg back down. Repeat this exercise for 10 repetitions, two to three times a day.
Exercise 3: Knee Extensions
Knee extensions are a great exercise to strengthen your quadriceps muscles and improve your knee range of motion. This exercise can be done with or without resistance bands.
To perform knee extensions, sit on a chair or bed with your feet flat on the floor. Tighten the quadriceps of your surgical leg and lift your foot up off the floor. Hold the lift for five seconds, then slowly lower your leg back down. Repeat this exercise for 10 repetitions, two to three times a day.
Exercise 4: Hamstring Curls
Hamstring curls are a great exercise to strengthen your hamstring muscles and improve your knee range of motion. This exercise can be done with or without resistance bands.
To perform hamstring curls, lie on your stomach with a pillow under your hips. Tighten the muscles in the back of your thigh and lift your lower leg towards your buttocks. Hold the lift for five seconds, then lower your leg back down slowly. Repeat this exercise for 10 repetitions, two to three times a day.
Exercise 5: Heel Slides
Heel slides are a great exercise to improve your knee range of motion and flexibility.
To perform heel slides, lie on your back with both feet flat on the bed or floor. Slowly slide your surgical leg towards your buttocks, bending your knee as far as possible. Hold the bend for five seconds, then slide your leg back down to the starting position. Repeat this exercise for 10 repetitions, two to three times a day.
Exercise 6: Ankle Pumps
Ankle pumps are a simple exercise to improve circulation and prevent blood clots after surgery. This exercise can be done while lying down or sitting up.
To perform ankle pumps, point your toes up towards your nose, then flex your foot down towards the floor. Repeat this motion for 10 repetitions, two to three times a day.
Exercise 7: Mini Squats
Mini squats are a great exercise to reinforce proper form and slowly build your leg muscles after surgery.
To perform mini squats, stand with your feet hip-width apart and hold onto a chair or other sturdy object for balance. Slowly bend your knees, lowering your body as far down as you can comfortably go. Hold the squat for five seconds, then slowly rise back up to the starting position. Repeat this exercise for 10 repetitions, two to three times a day.
Exercise 8: Step-Ups
Step-ups are a great exercise to safely build your leg muscles and improve your balance after surgery.
To perform step-ups, stand in front of a step, stair, or sturdy platform. Step one foot up onto the platform, then step the other foot up onto the platform. Step down with one foot, then the other. Repeat this exercise for 10 repetitions, two to three times a day.
Exercise 9: Stationary Bike
A stationary bike is a great low-impact exercise to improve your knee range of motion and cardiovascular endurance.
To perform stationary biking, adjust the seat height and pedal resistance to your comfort level. Pedal slowly for five minutes, then increase the speed and resistance for five more minutes. Repeat this pattern for 20-30 minutes, three to five times a week.
Exercise 10: Swimming
Swimming is a great low-impact exercise to improve your knee range of motion and overall fitness level.
To perform swimming, choose a stroke that feels comfortable for you and swim for 20-30 minutes, three to five times a week. Use a flotation device or stay in the shallow end if you are not a strong swimmer.
Remember to always check with your surgeon or physical therapist before starting a new exercise routine. These exercises are meant to be done after knee replacement surgery, but each person’s situation is different and what works for one person may not work for another.
With dedication and consistency, these exercises can help you get back to your daily activities and enjoy life after knee replacement surgery.
