VI
Weeks 1-3 after surgery
1. Passive Knee Bend:
– Sit on chair with feet on floor
– Keep foot fixed on floor and slide bottom forwards on chair to bend knee
– Hold 5 to10 seconds. Repeat 5-10 times.
2. Assisted Knee Bend:
– Sit on firm chair
– Cross non-operated leg over operated leg
– Gently push with non-operated leg until stretch is felt on front of operated knee
– Hold 5 to10 seconds. Repeat 5-10 times.
3. Sitting Knee Straightening:
– Sit on firm chair
– Keep back of thigh on chair and straighten operated leg + To make harder: add ankle weights
– Hold 5 to10 seconds. Repeat 5-10 times.
Weeks 3-12 after surgery – Exercises to improve bending
4. Active Knee Bend:
– Lie on stomach
– Bend knee, bringing heel towards bottom Tip: Use non-operated leg to bend operated leg
– Hold 5 to10 seconds. Repeat 5-10 times. Do 2 times per day
5. Standing Knee Bend:
– Hold chair or firm counter for support
– Stand on non-operated leg
– Bend knee, bringing heel towards bottom
– Hold 5 to10 seconds. Repeat 5-10 times. Do 2 times per day
6. Step Lunge:
– Place operated leg on a step. Hold rail for balance
– Slowly bend knee forward until stretch is felt in the front of Knee.
– Hold 5 to 10 seconds. Repeat 5-10 times – Do 2 times per day
Exercises to Improve Straightening
7. Calf Stretch:
– Stand at wall with one leg ahead of the other
– Keep back leg straight with heel on floor and toes pointing forward
– Lean into the wall until stretch is felt in the calf of back leg
– Hold 5 to10 seconds. Repeat 5-10 times. Do 2 times per day
8. Passive Knee Straightening:
– Lie on stomach
– Hang foot and ankle of operated leg over edge of bed
– Let gravity pull leg straight. To make harder: work up to hanging kneecap over edge of bed . Hold 5 to10 seconds.
– Repeat 5-10 times. Do 2 times per day
9. Active Knee Straightening:
– Lie on stomach. Place large roll under ankle
– Straighten knee. Hold 5-10 seconds.
– Repeat 5-10 times. Do 2 times per day.
Exercises to Improve Balance and Walking
10. Side to Side Weight Transfers:
– Stand facing counter or table
– Place feet hip-width apart
– Shift your weight gently side to side. To make harder: lift feet and step from side to side .
– Repeat 5-10 times. Do 2 times per day.
11. Forward and Back Weight Transfers:
– Stand facing counter or table
– Place one foot in front of the other
– Shift your weight forward and back
– Switch foot position and repeat. To make harder:lift feet and step forward and back.
– Repeat 5-10 times. Do 2 times per day.
12. Mini Knee Bends:
– Hold counter or table for support
– Stand tall with feet flat on floor
– Bend hips and knees slightly, keeping weight on your heels and knees over second toe. Slowly return to start position. Hold 5-10 seconds.
– Repeat 5-10 times. Do 2 times per day.
13. Toe-Heel Ups:
– Hold counter or table for support
– Rise up on toes. Hold 5-10 seconds.
– Rock back on heels, lifting toes up
– Repeat 5-10 times. Do 2 times per day
14. One Leg Balance:
– Stand facing counter or table with a chair behind you for safety
– Stand on operated leg. Lift non-operated leg off floor, keeping pelvis level and back straight . Hold 5-10 seconds.
– Repeat 5-10 times. Do 2 times per day
Exercises to Improve Strength
15. Resisted Knee Bend:
– Attach elastic to secure object and to ankle of the operated leg as shown
– Sit forward on chair and place operated leg on towel. Slide foot backwards along the floor to bend Knee.
– Hold 5-10 seconds. Repeat 5-15 times. Do 2 times per day.
16. Resisted Knee Bend:
– Attach elastic to secure object and to ankle of the operated leg as shown
– Sit forward on chair and place operated leg on towel. Slide foot backwards along the floor to bend Knee.
– Hold 5-10 seconds. Repeat 5-15 times. Do 2 times per day.
17. Sit to Stand:
– Sit on edge of firm chair. Lean forward until nose is over toes
– Press feet into the floor and stand up using legs, not arms
– Slowly sit back down on chair. Repeat 5-15 times. Do 2 times per day.
18. Wall Slides:
– Stand with back against wall. Place feet shoulder- width apart and about 2 feet from the wall
– Bend your knees and slowly slide down wall, keeping knees over second toes
– Stop when you feel thigh muscle working
– Slowly slide back up the wall
– Repeat 5 – 15 times. Do 2 times per day.
19. Stepping Up/Down:
– Stand facing low step. Hold counter or railing for balance.
– Slowly step up, leading with operated leg.
– Slowly step down, leading with non-operated leg. + Tip: keep pelvis level at all times
– Repeat 5-15 times. Do 2 times per day.
20. Side Steps:
– Stand next to low step. Hold counter or railing for balance
– Slowly step up, leading with operated leg
– Slowly step down, leading with non-operated leg. Tip: keep knees over second toe at all times
– Repeat 5-15 times. Do 2 times per day.
21. Split Squat (lunge):
– Hold counter for support.Step forward with operated leg
– Slowly bend knee, keeping knee behind toes and over ankle
– Return to starting position
– Switch sides. Repeat 5-15 times. Do 2 times per day.
