Knee Surgery Exercise to Keep Your Knees Happy
Knee surgery refers to replacing a part or whole knee. The process is called knee arthroplasty or total knee replacement. Customized exercises and physical therapy play a significant role in enhancing mobility, reducing pain, and preventing complications and returning to a normal lifestyle. In this article, Dr. Aashish Arbat an internationally acclaimed renowned knee replacement doctor in Pune suggests exercise for knee surgery and critical steps to take immediately after a knee replacement surgery including pain and swelling management. Knee Surgery Exercise Early post-operative exercises are essential for a successful recovery. There are exercises to improve blood circulation, reduce swelling, and slowly increase your knee’s range of motion. Let’s dive into some knee surgery exercises you can do right from your bed or chair. Quadriceps Sets Lie on your back and tighten the muscles in one thigh. Try to straighten the knee. Hold for 5–10 seconds. Repeat 10 times within a 2-minute period. Rest for 1 minute and then repeat. Switch to the other leg once the thigh feels tired. Straight Leg Raises Lie back and straighten your leg. Stiffen the thigh muscles and lift the leg several inches off the bed. Hold for 5–10 seconds and then slowly lower the leg. Repeat until the thigh feels tired. Ankle Pumps Ankle pumps are great for improving circulation and reducing swelling. Lying on your back, move your foot up and down while keeping the leg straight. Do this for 2–3 minutes, 2–3 times an hour. Knee Straightening Exercises Knee straightening exercises help you regain full extension. This is essential for walking and other activities. Sit on a stout chair with your lower leg on an equal-height chair or solid surface in front of you. Relax your muscles to let your knee straighten. Hold for 5 to 10 minutes. You should feel a gentle stretch on the back of your knee. Bed-supported Knee Bends Lie down, bend one knee and slide the foot toward the buttocks, keeping the heel on the bed. Gradually bend the knee as far as possible, then hold for 5–10 seconds. Slide the foot back down, straightening the leg. Repeat until the leg feels tired. Sitting Unsupported Knee Bends If you are by now comfortable with the assisted knee bends, move to unsupported ones. Sit toward the front of a sturdy chair. Arch your knee by slowly sliding your foot back and forth, resting in between as needed. Try to move your foot back farther each time. Hold for 20 to 30 seconds. Return to the starting position and relax. Repeat 3 times. Walking and Early Activity Walking helps you recoup strength and mobility in your new joint. This is definitely one of the best exercises after knee replacement. It is however, important to follow proper walking techniques. To know how to do it properly; read on. Stand comfortably with your weight evenly balanced. Advance your walker or crutches a short distance. Keep your knee straight and reach forward with your operated leg. Your heel should touch the floor first. As you move forward, let your knee and ankle bend so your entire foot rests flat on the floor. Complete the step by lifting your toe off the floor and bending your knee and hip for the next step. Dr. Aashish Arbat a highly regarded Orthopedic Surgeon in Pune mentions that it’s essential to avoid certain activities or exercises that could strain or damage the new knee joint. Let’s discuss the total knee replacement exercises generally recommended to avoid: Knee Replacement Exercises to Avoid Deep knee bends Twisting exercises Excessive stair climbing Exercises that cause pain Heavy lifting Unsupported leg exercises Jogging or running High-resistance exercises Contact sports Total Knee Replacement Exercises Pictures Exercises After Knee Surgery Meniscus Exercises after knee surgery meniscus include: Ice packs to the front and back of your knee. Leg Pumping Exercises. Knee Extension Exercises. Knee Flexion Exercises. Quad Setting – Isometric Contraction of your Quadriceps. Straight Leg Raises. Heel Slides. Quad Sets. Side-Lying Hip Abduction. Short Arc Quad. Standing Terminal Knee Extensions. Single Leg Balance. Hamstring Curls on an Exercise Ball. Air Squats. Knee Bending Exercises After Surgery Here are some knee-bending exercises that can be done after surgery: Assisted Knee Bends Quadriceps sets Ankle pumps Bed-supported knee bends Straight leg raises Dr. Aashish Arbat a reputed knee replacement surgeon in Pune recommends to start performing proper knee replacement exercises and stretches from week 1 for successful recovery. Knee Replacement Exercises Week 1 Knee replacement exercises for week 1 may include the following: Gait training to restore your walking pattern. Increasing your range of motion. Starting to regain strength using an exercise bike. Quadriceps sets, straight leg raises, and ankle pumps. Moving while in bed, getting out of bed, and walking. However, 8 weeks after knee replacement surgery is an essential period in the recovery process. This time supports major improvements in restoring mobility and reducing uneasiness. It is important to maintain strong, supple muscles to help reduce the friction between the new knee’s surfaces hence proper understanding of total knee replacement exercises 8 weeks post op is important. FAQ How long should you do exercises after knee replacement? Most orthopedic surgeons suggest exercising (walking or stretching) for at least 20 to 30 minutes regularly. As you progress through your recovery timeline and your knee gains strength, you can try walking or stretching for 20 to 30 minutes at a time several times a day. What is the best exercise machine after knee replacement? Three options stand out, when it comes to the best exercise machines post-surgery Stationary Bike Elliptical Machine Treadmill How many times a day should I exercise after total knee replacement? Frequency is just as important as duration. In the initial days, aim for short exercise sessions 2–3 times a day. This can include simple movements like ankle pumps and quadriceps sets. Gradually, as you recover, your physical therapist may suggest increasing the frequency to 3–4 times a day. This could include exercises like straight leg raises, sitting-supported
