Gentle Movements for Early Recovery
Immediately following knee surgery, the focus is on gentle movements designed to manage swelling, promote circulation, and initiate range of motion without placing excessive stress on the healing joint. These initial exercises are often started in the recovery room or within the first few days post-surgery. Early mobility helps to prevent complications like blood clots and muscle atrophy.
These exercises are typically performed multiple times a day during the first few weeks (approximately 0-3 weeks) of recovery, with repetitions ranging from 10 to 30:
- Ankle pumps involve pointing and flexing the feet, which helps stimulate blood flow and reduce swelling in the lower leg.
- Quadriceps sets are performed by tightening the thigh muscle and pressing the back of the knee down, holding for about 5 to 10 seconds to activate the quadriceps.
- Gluteal sets involve squeezing the buttock muscles, holding for 5 seconds to strengthen the hips and support the knee.
- Gentle knee bends, often called heel slides, are done by slowly sliding the heel towards the buttocks while lying down, bending the knee as far as comfortable.
- Straight leg raises are performed by lifting the leg a few inches off the surface with the knee straight, helping strengthen the quadriceps and improve knee control.
Building Strength and Stability
Once initial pain and swelling have subsided, rehabilitation progresses to exercises that build strength and stability around the knee. This phase aims to restore muscle function and prepare the joint for increased demands.
- Wall slides involve leaning against a wall with feet shoulder-width apart and slowly sliding down into a partial squat, ensuring the knees do not go past the ankles.
- Stationary biking is introduced with low resistance to improve range of motion and muscle endurance.
- Partial squats strengthen the quadriceps and glutes, which are important for daily activities like standing and sitting.
- Hamstring curls are performed lying on the stomach and bending the knee to bring the heel towards the buttocks, targeting the muscles on the back of the thigh.
- Calf raises are done by lifting onto the balls of the feet, helping strengthen the calf muscles.
- Balance exercises, such as single-leg stands, are incorporated to improve proprioception and stability.
Restoring Full Function and Activity
The advanced recovery phase, typically beginning beyond week 8 or 12, focuses on restoring full range of motion and strength, preparing individuals for a return to higher-level activities or sports. This stage involves more dynamic and functional movements.
- Lunges involve stepping forward with one leg and lowering the hips until both knees are bent at approximately 90 degrees, strengthening the leg muscles.
- Step-ups are performed by stepping onto an elevated surface, building quadriceps and hip extensor strength.
- Light jogging may be introduced if cleared by a healthcare professional, progressing gradually on stable surfaces like a treadmill.
- Plyometric drills, which involve explosive movements like hopping and jumping, can be introduced to improve neuromuscular control and power, but only after significant strength recovery and under professional guidance.
- Sport-specific movements are customized to the individual’s activity goals, ensuring the knee is adequately prepared for the unique demands of their chosen sport.
Important Guidance for Your Recovery Journey
Adherence to certain principles is important for a safe and effective rehabilitation journey. Consulting with a physical therapist or surgeon before starting any exercise program is important, as they provide personalized guidance based on the specific surgical procedure and individual recovery. Listening to the body and stopping if pain occurs is also important, as exercises should cause discomfort but not sharp or increasing pain. Managing swelling and pain, often through methods like elevating the leg and applying ice, helps facilitate healing and comfort.
Consistency in performing prescribed exercises promotes steady progress. Avoiding overexertion is also important; while challenging the knee is necessary, pushing too hard can impede healing and lead to setbacks. Recovery timelines vary among individuals, influenced by factors such as the type of surgery, overall health, and commitment to rehabilitation. Understanding that recovery is a gradual process with individualized timelines helps manage expectations.