5 Must-Do Exercises After Knee Replacement Surgery
Recovering from knee replacement surgery is a journey that requires patience and dedication. Engaging in the right exercises can significantly enhance your recovery process, helping to restore strength, flexibility, and mobility in your knee. Here’s a friendly guide to five essential exercises that you should incorporate into your rehab routine.
1. Heel Slides
Why They’re Important:
Heel slides improve knee flexibility and range of motion, which is crucial after surgery.
How to Do It:
Position: Sit or lie on your back with your legs extended.
Movement:
Slowly slide your heel toward your buttock, bending your knee as far as comfortable.
Hold for a moment, then slide your heel back to the starting position.
Repetitions: Repeat 10–15 times, working up to multiple sets as you progress.
2. Quad Sets
Why They’re Important:
Quad sets help strengthen the quadriceps muscles, which play a vital role in knee stability.
How to Do It:
Position: Sit with your leg extended in front of you.
Movement:
Tighten the muscles on the top of your thigh (quadriceps).
Hold for about 5 seconds, then relax.
Repetitions: Aim for 10–15 repetitions, 2–3 times a day.
3. Straight Leg Raises
Why They’re Important:
This exercise helps strengthen the quadriceps and improves control of the knee joint.
How to Do It:
Position: Lie on your back with one knee bent and the other leg straight.
Movement:
Tighten your thigh muscle and slowly lift the straight leg to the height of the bent knee.
Hold for a moment, then lower it back down.
Repetitions: Do 10–15 repetitions on each leg, 2–3 times a day.
4. Seated Knee Flexion
Why They’re Important:
This exercise helps improve the flexion of the knee joint, which is essential for everyday activities.
How to Do It:
Position: Sit in a sturdy chair with your feet flat on the floor.
Movement:
Slowly slide your foot back under the chair, bending your knee as you do so.
Hold for a few seconds at the maximum bend, then return to the starting position.
Repetitions: Aim for 10–15 repetitions, increasing as your flexibility improves.
5. Standing Calf Raises
Why They’re Important:
This exercise strengthens the calves, which helps with balance and overall leg strength post-surgery.
How to Do It:
Position: Stand with your feet shoulder-width apart, holding onto a sturdy surface for support (if needed).
Movement:
Slowly rise up onto your toes, then lower back down.
Repetitions: Aim for 10–15 repetitions, gradually increasing as your strength improves.
Final Thoughts
Remember, before starting any exercise routine post-surgery, it’s essential to consult with your physiotherapist. They can tailor exercises to suit your specific needs and ensure you’re progressing safely. Recovery takes time, so be gentle with yourself and celebrate each small victory along the way!
If you have any questions or need support during your recovery, don’t hesitate to reach out to our friendly team at Elevate Rehabilitation. We’re here to help you get back to doing what you love!