Knee Arthroscopy Exerci Guide
Regular exerci to restore your knee mobility and strength is necessary. For the most part this can be carried out at home. I recommend that you exerci approximately 20 to 30 minutes two or three times a day. You also may engage in a walking program. As you increa the intensity of your exerci program, you may experience
temporary t-backs. If your knee swells or hurts after a particular exerci activity, you should lesn or stop the activity until you feel better. You should Rest, Ice, Compress (with an elastic bandage), and Elevate your knee (R.I.C.E.). Contact our office if the symptoms persist.
Initial Exerci Program
Hamstring Contraction, 10 Repetitions - No
movement should occur in this exerci. Lie or sit with your knees bent to about 10 degrees. Pull your heel into the floor, tightening the muscles on the back of your thigh. Hold 5 conds, then relax.Repeat 10times.
Quadriceps Contraction, 10 Repetitions - Lie on stomach with a towel roll under your weak knee.Push ankle down into the towel roll. Your leg should straighten as much as possible. Hold for 5 conds.
Relax. Repeat 10 times.
Straight Leg Rais, 10 Repetitions - Lie on your back, with uninvolved knee bent, straighten your involved knee. Slowly lift about 6 inches and hold for 5 conds. Continue lifting in 6-inch incremen
ts,hold each time. Rever the procedure, and return to the starting position. Repeat 10 times.
Advanced : Before starting, add weights to your ankle, starting with 1 pound of weight and building up to a maximum of 5 pounds of weight over 4weeks.
Straight Leg Rais, Standing, 10 Repetitions -Support yourlf, if necessary, and slowly lift your leg forward keeping your knee straight. Return to the starting position. Repeat 10 times.
Advanced : Before starting, add weights to your ankle, starting with 1 pound of weight and building up to a maximum of 5 pounds of weight over 4weeks.
Buttock Tucks, 10 Repetitions - While lying down on your back, tighten your buttock muscles. Hold tightly for 5 conds. Repeat 10 times.
Intermediate Exerci Program
Terminal Knee Extension, Supine, 10 Repetitions - Lie on your back with a towel roll under your knee. Straighten your knee (still supported by the roll) and hold 5 conds. Slowly return to the starting position. Repeat 10 times.
Advanced: Before starting, add weights to your ankle, starting with 1 pound of weight and building up to a maximum of 5 pounds of weight over 4 weeks.
Straight Leg Rais, 5 Sets, 10 Repetitions - Lie on your back, with your uninvolved knee bent. Straighten your other knee with a quadriceps muscle contraction. Now, slowly rai your leg until your foot is about 12 inches from the floor. Slowly lower it to the floor and relax. Perform 5 ts of 10 repetitions.
Advanced: Before starting, add weights to your ankle, starting with 1 pound of weight and building up to a maximum of 5 pounds of weight over 4 weeks.Partial Squat, with Chair, 10 Repetitions - Hold onto a sturdy chair or counter with your feet 6-12 inches from the chair or counter. Do not bend all the way down. DO NOT go any lower than 90 degrees. Keep back straight. Hold for 5-10 conds. Slowly come back up. Relax. Repeat 10 times.
Quadricep Stretch - Standing, 10 Repetitions -Standing with the involved knee bent, gently pull heel toward buttocks, feeling a stretch in the front of the leg. Hold for 5 conds. Repeat 10 times.
Advanced Exerci Program
Knee Bend, Partial, Single Leg - Stand supporting yourlf with the back of a chair. Bend your uninvolved leg with your toe touching for balance as necessary. Slowly lower yourlf, keeping your foot flat. Don't overdo this exerci. Straighten up to the starting position. Relax and repeat 10 times.
Step-ups, Forward, 10 Repetitions - Step forward up onto a 6-inch high stool, leading with your involved leg. Step down, returning to the starting position. Increa the height of the platform as strength increas. Repeat 10 times.Step-ups, Lateral, 10 Repetitions - Step up onto a 6-inch high stool, leading with your involved leg. Step down, returning to the starting position. Increa the height of the platform as strength increas. Repeat 10 times.
Terminal Knee Extension, Sitting, 10 Repetitions - While sitting in a chair, support your involved heel on a stool. Now straighten your knee, hold 5 conds and slowly return to the starting position. Repeat 10 times.
Hamstring Stretch, Supine, 10 Repetitions - Lie on your back. Bend your hip, grasping your thigh just above the knee. Slowly straighten your knee until you feel the tightness behind your knee. Hold for 5 conds. Relax and repeat 10 times. Repeat with the other leg. If you do not feel this stretch,
bend your hip a little more, and repeat. No bouncing! Maintain a steady, prolonged stretch for the maximum benefit.
Hamstring Stretch, Supine at Wall, 10 Repetitions - Lie next to a doorway, with one leg extended. Place your heel against the wall, and, with your knee bent, move your hips toward the wall. Now begin to straighten your knee. When you feel the tightness behind your knee, hold for 5 conds. Relax and repeat 10 times. The clor you are to the wall, the more inten the stretch. Repeat with the other leg.Exerci Bike - If you have access to an exerci bike, t the at high so your foot can barely reach the pedal and complete a full revolution. Set the resistance to "light" and progress to "heavy." Start pedaling for 10 minutes a day. Increa the duration by one minute a day until you are pedaling 20 minutes a day.
Walking - An excellent physical exerci activity in the middle stages of your recovery from surgery (after 2 weeks).
Running should be avoided until 6-8 weeks becau of the impact and shock forces transmitted to your knee. Both walking and running activities should be gradually phad
into your exerci program.
