After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. To ensure that the program is safe and effective for you, it should be performed under your doctor's supervision. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals.
There are many exercises which will help you meet your rehabilitation goals.
Main Muscles : Gastrocnemius-soleus complex
Equipment Needed : None
Repetitions : 2 sets of 10
Days per week : 6 to 7
~ Stand facing a wall with your unaffected leg forward with a slight bend at the
knee. Your affected leg is straight and behind you, with the heel flat and the
toes pointed in slightly.
~ Keep both heels flat on the floor and press your hips forward toward the wall.
~ Hold this stretch for 30 seconds and then relax for 30 seconds. Repeat.
Main Muscles : Quadriceps
Equipment Needed : None
Repetitions : 2 to 3
Days per week : 4 to 5
~ Hold on to the back of a chair or a wall for balance.
~ Bend your knee and bring your heel up toward your buttock.
~ Grasp your ankle with your hand and gently pull your heel closer to your body.
~ Hold this position for 30 to 60 seconds.
~ Repeat with the opposite leg.
Main Muscles : Hamstrings
Equipment Needed : None
Repetitions : 2 to 3
Days per week : 4 to 5
~ Lie on the floor with both knees bent.
~ Lift one leg off of the floor and bring the knee toward your
chest. Clasp your hands behind your thigh below your knee.
~ Straighten your leg and then pull it gently toward your head
until you feel a stretch. (If you have difficulty clasping your
hands behind your leg, loop a towel around your thigh.
Grasp the ends of the towel and pull your leg toward you.)
~ Hold for 30 to 60 seconds and then relax for 30 seconds.
~ Repeat on the other side, then repeat the entire sequence
4 times.
Main Muscles : Quadriceps, gluteus, hamstrings
Equipment Needed : As the exercise becomes easier to perform, gradually increase the resistance by holding hand weights. Begin with 5 lb. weights and gradually progress to a greater level of resistance, up to 10 lb. weights.
Repetitions : 3 sets of 10
Days per week : 4 to 5
~ Stand with your feet shoulder distance apart. Your hands can rest on
the front of your thighs or reach in front of you. If needed, hold on to
the back of a chair or wall for balance.
~ Keep your chest lifted and slowly lower your hips about 10 inches, as if
you are sitting down into a chair.
~ Plant your weight in your heels and hold the squat for 5 seconds.
~ Push through your heels and bring your body back up to standing.
Main Muscles : Hamstrings
Equipment Needed : As the exercise becomes easier to perform, gradually increase the resistance by adding an ankle weight. Begin with a 5 lb. weight and gradually progress to a greater level of resistance, up to a 10 lb. weight. If you have access to a fitness center, this exercise can also be performed on a weight machine. A fitness assistant at your gym can instruct you on how to use the machines safely.
Repetitions : 3 sets of 10
Days per week : 4 to 5
~ Hold onto the back of a chair or a wall for balance.
~ Bend your affected knee and raise your heel toward the ceiling as far as possible without pain.
~ Hold this position for 5 seconds and then relax. Repeat.
Main Muscles : Gastrocnemius-soleus complex
Equipment Needed : Chair for support
Repetitions : 2 sets of 10
Days per week : 6 to 7
~ Stand with your weight evenly distributed over both feet. Hold onto the back of a chair or a wall for balance.
~ Lift your unaffected foot off of the floor so that all of your weight is placed on your affected foot.
~ Raise the heel of your affected foot as high as you can, then lower.
~ Repeat 10 times.
Main Muscles : Quadriceps
Equipment Needed : As the exercise becomes easier to perform, gradually increase the resistance by adding an ankle weight. Begin with a 5 lb. weight and gradually progress to a greater level of resistance, up to a 10 lb. weight. If you have access to a fitness center, this exercise can also be performed on a weight machine. A fitness assistant at your gym can instruct you on how to use the machines safely.
Repetitions : 3 sets of 10
Days per week : 4 to 5
~ Sit up straight on a chair or bench.
~ Tighten your thigh muscles and slowly straighten and raise your affected leg as high as possible.
~ Squeeze your thigh muscles and hold this position for 5 seconds. Relax and
bring your foot to the floor. Repeat.
Main Muscles : Quadriceps
Equipment Needed : None
Repetitions : 3 sets of 10
Days per week : 4 to 5
~ Lie on the floor with your elbows directly under your
shoulders to support your upper body.
~ Keep your affected leg straight and bend your other leg so
that your foot is flat on the floor.
~ Tighten the thigh muscle of your affected leg and slowly
raise it 6 to 10 inches off the floor.
~ Hold this position for 5 seconds and then relax and bring
your leg to the floor. Repeat.
Main Muscles : Gluteus medius, abductors
Equipment Needed : Begin with a weight that allows 8 repetitions and progress to 12 repetitions. As the exercise becomes easier, add weight in 1-pound increments. Each time you increase the weight, start again at 8 repetitions, working back up to 12.
Repetitions : 8
Days per week : 2 to 3
~ Lie on your side with your injured leg on top and the bottom leg bent to provide support.
~ Straighten your top leg and slowly raise it to 45°.
Keep your knee straight, but not locked.
~ Hold this position for 5 seconds.
~ Slowly lower your leg and relax it for 2 seconds.
~ Repeat, then complete exercise on the other side.
Main Muscles : Quadriceps, hamstrings
Equipment Needed : Elastic Stretch Band
Repetitions : 3 sets of 10
Days per week : 4 to 5
~ Place the center of the elastic band at the arch of your foot and
hold the ends in each hand. Lie on the floor with your elbows bent.
~ Tighten the thigh muscle of your affected leg and bring your knee
toward your chest.
~ Flex your foot and slowly straighten your leg directly in front of
you, pushing against the elastic band.
~ Hold this position for 2 seconds. Relax and bring your leg
to the floor. Repeat.
Main Muscles : Quadriceps, knee joints
Equipment Needed : Cushion or a small pillow or a rolled towel
~ Lie flat on the bed with exercised limb extended (straight)
~ Put a cushion or a small pillow or a rolled towel under the knee joint.
~ Press down with your knee on the cushion so that the quadriceps (anterior thigh muscle) is tense.
~ Hold this position for 5-10 seconds and relax.
The small puncture wounds take several days to heal. The operative dressing can usually be removed the morning after surgery and adhesive strips can be applied to cover the small healing incisions.
Although the puncture wounds are small and pain in the joint that underwent arthroscopy is minimal, it takes several weeks for the joint to maximally recover. A specific activity and rehabilitation program may be suggested to speed your recover and protect future joint function.
