Exercises
Daily exercises are important in your success in reaching full range of motion, decreasing swelling, and return to your normal function in daily activities and sport. Strengthening EXERCISES SHOULD NOT CAUSE PAIN!, but working on motion of the knee may at times. Elevate your leg and ice often between exercise sessions.
1. TOE POINTS
Point and flex your foot often to maintain fluid flow.
2. QUAD SETS
Begin in brace. Tighten your thigh muscles, pushing down against your brace. Hold for 5 seconds, relax. Repeat often (following exercise charts) to strengthen your quadriceps muscle and help reduce swelling.
3. STRAIGHT LEG LIFTS
Lie on your back or sit on a firm surface. Tighten your thigh as you do a Quad set, then lift your leg up about 6 inches. Then, slowly lower keeping your thigh tight all the way down. Relax. And Repeat. Follow your exercise charts for the amounts of these to do. . These exercises can be done sitting, standing, lying down.
4. PILLOW SQUEEZES
Fold a pillow and place it between your bent knees. Squeeze and hold the pressure for 5 seconds.
5. BRIDGES
Sit on a chair or sofa and place your leg straight in front of you with your heel only resting on a table or chair. Try to have it so the table and chair are the same height. Do not push your knee into hyperextension.
6. MASSAGE
A. You will begin to massage both your shin and your thigh muscle to help with swelling and healing. Don’t be timid as to how hard to massage the tissue.
B. You will also begin to massage your incision sites when they are healed. The usual time to begin this is after your one-week appointment. It is normal for your portholes to form tender lumps (scar tissue) under them that need to be massaged.
7. PATELLA MOBILIZATION
With your quadriceps relaxed, grasp kneecap and slowly move it up/down and inward with fingertips.
8. PASSIVE HEEL SLIDE
Sitting with your legs straight in front of you, Place your first two fingers of each hand behind the knee and gently drag your heel bending your knee to the point of stretch. This exercise will cause a feeling of tightness. Remember to keep your muscles relaxed.
NOTE: Exercise should be followed with ice unless otherwise indicated. Ice will control swelling and discomfort. All exercises should not cause increased pain during or after the program, the exception being motion stretches.
We’ve provided the exercises and other useful information in a printable document.
