Knee replacement surgery can be a transformative step towards regaining mobility and relieving pain in your knee joint. However, the journey to full recovery doesn’t end in the operating room—it continues with post-surgery exercises and rehabilitation. In this blog, we’ll explore the crucial exercises you should include in your post-knee replacement surgery regimen to ensure a successful and smooth recovery.
10 Post Knee Replacement Exercises
1. Ankle Pumps
Ankle pumps are gentle exercises that help improve blood circulation and prevent blood clots after surgery. To perform ankle pumps:
- Sit or lie down with your legs extended.
- Slowly point your toes downward and then flex them back up toward your body.
- Repeat this motion several times daily, 10-15 times, each.
2. Quadriceps Sets
Strengthening your quadriceps (thigh) muscles is essential for supporting your knee joint and regaining mobility. To do quadriceps sets:
- Sit on a couch or lie on your back with your legs extended.
- Tighten your thigh muscles and press the back of your knee into the floor.
- Hold for 5-10 seconds and release.
- Repeat this exercise 10-15 times, several times a day.
3. Heel Slides
Heel slides help improve your knee’s range of motion. Here’s how to perform them:
- Lie on your back with your legs extended.
- Slowly bend your surgical knee by sliding your heel towards your buttocks.
- Hold the bent position for a few seconds, then gently slide your heel back to the starting position.
- Repeat this exercise 10-15 times, several times a day.
4. Straight Leg Raises
Straight leg raises target your quadriceps and help with knee stability. Here’s how to do them:
- Lie on your back with your legs extended.
- Tighten your thigh muscles and lift your surgical leg off the floor, keeping it straight.
- Hold for 5-10 seconds and slowly lower your leg back down.
- Repeat this exercise 10-15 times, several times a day.
5. Standing Knee Flexion
As you progress in your recovery, you can incorporate standing knee flexion exercises. To do this exercise:
- Stand upright while holding onto a stable surface for balance, like a countertop or chair.
- Bend your surgical knee by bringing your heel towards your buttocks.
- Hold for a few seconds, then slowly lower your leg.
- Perform 10-15 repetitions, several times a day.
6. Leg Extensions
Leg extensions are another way to strengthen your quadriceps muscles. Here’s how to perform them:
- Sit in a chair with your feet flat on the floor.
- Straighten your surgical knee by lifting your leg upward.
- Hold for a few seconds, then lower your leg back down.
- Perform 10-15 repetitions, several times a day.
7. Standing Weight Shifts
Standing weight shifts help improve your balance and stability. To do this exercise:
- Stand with your feet hip-width apart, holding onto a stable surface for support.
- Shift your weight from side to side, slowly transferring more weight onto your surgical leg.
- Hold for a few seconds on each side, then return to the center.
- Perform 10-15 repetitions on each side, several times a day.
8. Step-Ups
Once you’ve gained sufficient strength and stability, you can progress to step-ups:
- Use a sturdy step or platform.
- Step up with your surgical leg, then step back down.
- Ensure that you maintain proper balance and control during this exercise.
- Start with a low step and gradually increase the height as you progress.
9. Walking
Walking is one of the most effective exercises for knee replacement recovery. Start with short walks and gradually increase the duration and distance as you build strength and confidence. Be sure to use your walker or cane for as long as necessary to ensure safety while walking.
10. Consult Your Physical Therapist
Your physical therapist will develop a personalized exercise plan tailored to your specific needs and recovery progress. It’s essential to follow their guidance closely and communicate any concerns or discomfort you may experience during your exercises.
Conclusion
Post-knee replacement surgery exercises are a vital component of your recovery journey. They play a crucial role in strengthening the knee, improving range of motion, and regaining mobility. As you embark on your recovery, be patient with yourself, and follow your healthcare provider’s recommendations diligently. With consistent effort and dedication to your exercise regimen, you’ll be well on your way to a successful and pain-free recovery, regaining your quality of life and mobility.
