Knee

Knee Arthroscopy Exercises

After knee arthroscopy surgery, regular exercise to restore your knee mobility and strength is necessary. For the most part, this can be carried out at home. Dr. Wilhite or Dr. Komas may recommend that you exercise approximately 20 to 30 minutes two or three times a day. You also may be advised to engage in a walking program.

Always discuss any exercise program with your doctor before starting any new exercises. If you have any questions about which activities might be good for your recovery, always be sure to ask.

Click here to view the following typical exercises that may be recommended:

Initial Exercise Program
  • Buttock Tucks
  • Straight Leg Raises
  • Hamstring Contraction
  • Quadriceps Contraction
  • Straight Leg Raises, Standing
Intermediate Exercise Program
  • Straight Leg Raises
  • Partial Squat, with Chair
  • Quadricep Stretch, Standing
  • Terminal Knee Extension, Supine 
Advanced Exercise Program
  • Walking
  • Exercise Bike
  • Step-Ups, Lateral
  • Step-Ups, Forward
  • Hamstring Stretch, Supine
  • Knee Bend, Partial, Single Leg
  • Terminal Knee Extension, Sitting
  • Hamstring Stretch, Supine at Wall
Other typical exercises include:

Ankle Pump: Flex and point the toes, then wiggle them vigorously several times.

Outside Leg Lift: Lie on your back and bend your bottom knee. Slowly lift your upper leg 12-18 inches. Hold for 5-10 counts, then lower and repeat.

Inside Leg Lift: Lie on your side and rest your upper leg on a table or other support about two feet off the ground. Lift the lower leg up to meet the elevated leg. Hold for 5-10 counts, then slowly lower the leg and repeat.

Knee Press: Press the back of your knee flat against the floor as you tighten the muscle on the front of your thigh. Breathe normally and hold 5-10 counts. Repeat 5 times.

Heel Slide: Lie on your back with your knee bent slightly. Slowly slide your heel toward your buttocks as far as you can and hold for 5 counts. Slide heel back to starting position and repeat.

Knee Replacement Exercises

After knee replacement surgery, regular exercise is important to restore your knee mobility and strength and a gradual return to everyday activities. Your orthopaedic surgeon and physical therapist may recommend that you exercise approximately 20 to 30 minutes two or three times a day and walk 30 minutes, two or three times a day during your early recovery.

Click here to view the following typical exercises that may be recommended:

Early Postoperative Exercises
  • Quad Sets
  • Ankle Pumps
  • Straight Leg Raises
  • Bed-Supported Knee Bends
  • Knee Straightening Exercises
  • Sitting Supported Knee Bends
  • Sitting Unsupported Knee Bends
Early Activity
  • Walking
  • Stair Climbing & Descending
Advanced Exercises & Activities
  • Exercycling
  • Assisted Knee Bends
  • Standing Knee Bends
  • Knee Exercises with Resistance
Other typical exercises include:

Thigh Tightener:
Press the back of your knee flat against the floor as you tighten the muscle on the front of your thigh. Breathe normally and hold 5-10 counts. Repeat 5 times.

Leg Swings: From a sitting position, slowly raise your foot until it is parallel with the floor (you may want to rest the foot on a chair or other support). Then bring the foot back and under you as far as possible. Do 10 repetitions.

Heel Slide: Lie on your back. Slowly slide your heel as far as you can toward your buttocks and hold for 5 counts. Slide heel back to starting position and repeat 5 times.

Exercises for Runner's Knee

  30° Leg Extension:
  • Sit on something high, such as a desk or kitchen counter. On a chair or stool, stack books, so heel can come down only 6-8 inches from full extension.
  • Use ankle weights or put weights in a tote bag and hang it on your ankle.
  • Lift weight rapidly to full extension, hold 3 seconds, then lower slowly.
  • Do 5 sets of 10 lifts.
  • Start with light weights and work up. Increase weight until you fail in the fifth set.
 
   
 
Leg Press
  • Sit on an inclined or regular leg press machine and press the weight until your legs are almost (but not quite) straight. Pause and then slowly lower the weight to starting position.
  • Set machine so that you do not bend leg more than 30°.
  • Lift weight rapidly to extension, hold 3 seconds, then lower slowly.
  • Do 5 sets of 10 lifts.
  • Start with light weights an work up. Increase weight until you fail in the fifth set.
 
   
 Leg Curl
  • Lie facedown on a leg curl bench with your head over the edge. Hold the bars under the bench for support. Begin with your right leg straight and left leg bent slightly at the knee, foot flexed. Lift the weight, raising your left thigh up as high as possible, while keeping your right knee on the bench. Pause at the top and then lower your leg.
  • Lift weight rapidly through full range of motion, hold 3 seconds, and lower slowly.
  • Do 5 sets of 10 lifts with left leg; repeat with right.
  • Start with light weights and work up. Increase weight until you fail in the fifth set.
 
   
 Leg Lift
  • Sit on the floor with your hands behind you and your legs together straight out in front.
  • Simultaneously push your body up so that your hands are supporting your weight and lift one leg straight up.
  • Pause and return to starting position.
  • Do 2-3 sets of 20 lifts and repeat with the other leg.