Question:

Some good knee exercises after surgery

by Guest11326  |  12 years, 6 month(s) ago

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I just had a knee slip due to which I got my knee operated, right now I am fine and fit, wanted to know what exercise should I follow to recover as soon as possible.

 Tags: exercises, Knee, surgery

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  1. James Harley

     After a knee surgery it is safe for you to bend and stretch your knee, If an exercise is painful you should stop doing it as it may cause swelling. Following are some effective knee exercises.

    Ankle Pumps: pump up your ankle up and down and around in circles several times per hour while you are sitting or lying down. This will bring back the blood flow in your legs.  You have to perform ankle pumps with both legs.

    Toe Raises: To perform toe raises you need to balance and stand on both feet.  you will have to rock up to your toes gently back to your heel.  3 sets of 20 toe raises are enough for the day.

    Quad Sets: for quad sets you will have to tighten the quadriceps, Quadriceps are the group of muscles on top of the thigh, straighten and then lengthen your knee.  Once you have done with a quad set you will be able to feel your muscles contract.  Keep the muscles contracted for 5 seconds and then free the muscle or relax them. Do around 100 quad sets each day in sets of 5-10.

    Straight Leg Raises: bend the knee other than the one operated and lie on your back and place that foot on the floor.  Lift your other leg 1 to 1.5 ft from the air and do a quad set.  Hold for 3-5 seconds, and then slowly lower your leg.  Relax.   Do these exercise 2-3 times a day.

    After 3 to 4 Days of Surgery you may feel a stronger self in you, now you are ready to begin strengthening exercises, a stationary bike will be one of the best strengthening tools, ride on it for 5 minutes and keep on gradually increasing the speed and time of your riding. You may also begin with Wall Sits in which you will slowly slide down the wall with your back on the wall until your thighs are at an angle of 45°,  repeat this step 3-4 times a day for 10 times.

    After this series of exercise you will feel liveliness in your leg and it will also cause more blood to flow in the legs

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