KNEE +2

It is the second day to be home from the hospital.  I didn't sleep much last night, it wasn't because of the pain, more the uncomfortableness of sleeping on my back.  Today begins the rehab in earnest, exercises, stretching and walking.

Complete each exercise 10 times. If you are comfortable with the exercise, increase the repetitions by five times each week, until you reach 20 repetitions:

• week one: 10 repetitions
• week two: 15 repetitions
• week three: 20 repetitions

For the most comfort, do your exercises lying down. Your bed is an excellent place to do your exercises.

Ankle pumps and circles

Bend both your ankles up, pulling your toes toward you, then bend both your ankles down, pointing your toes away from you. In addition, rotate each foot clockwise and counterclockwise, keeping your toes pointed toward the ceiling.

Leg slides (abduction/adduction)
Slide your leg out to the side, keeping your kneecap pointed up toward the ceiling. Slide your leg back to return to the starting position. You may want to use a plastic bag under your heel to help it slide easier. Repeat with opposite leg.

Heel slides (hip and knee flexion)
Bend your hip and knee by sliding your heel up toward your buttocks while keeping your heel on the bed. Slide your heel back down to the starting position. Keep your kneecap pointed up toward the ceiling during the exercise. You may want to use a plastic bag under your heel to help it slide easier. Repeat with opposite leg.





Thigh squeezes (quadriceps sets)
Tighten the muscles in front of your thigh by pushing the back of your knee down into the bed. Hold for 5 seconds and relax. Repeat with opposite leg.

Lying kicks (short arc quadriceps)
Lie on your back with a 3-pound coffee can or rolled blanket under your knee. Straighten your knee. Hold for 5 seconds. Slowly lower your leg down and relax. The back of your knee should stay in contact with the can/blanket throughout the exercise. Repeat with opposite leg.

Straight leg raises

Bend one of your legs with your foot flat on the bed. Raise your opposite leg up (about 12 inches), keeping your knee straight. Hold briefly. Progress to holding for 5 seconds. Slowly lower your leg down and relax. Repeat with opposite leg.

Buttocks squeezes (gluteal sets)

Tighten your buttocks muscles by squeezing the muscles together. Hold for 5 seconds.

Butt Raise

Tighten your buttocks muscles and raise your pelvic region completely off the bed.  Hold for 5 seconds.

Sitting Hamstring Stretch

Sit on edge of bed with surgical leg extended.  Lift shoulders and back high into a straight position.  Hold for 30 seconds.

Standing Hamstring Stretch

Stand with surgical leg behind the other leg.  Bend leg closest to the wall and stretch the extended leg.  Hold for 30 seconds.

Standing Back Stretch

Stand holding to the back of a straight chair.  Lift surgical leg as high as possible and hold for 10 seconds.

Heal Slides (sitting knee flexion)

Sit on a chair. Bend your knee back as much as you can. Hold for 5 seconds. Return to the starting position and relax. Repeat 5 times.

Sitting kicks (long arc quads)

Sit in a sturdy chair. Lift your foot, straightening your knee as much as possible. Try to keep your knees level, as if you were holding a tray on your lap. Hold for 5 seconds. Slowly lower your leg down and relax. Return to the starting position and repeat with opposite leg.

Chair push up

Sit on a sturdy chair with arms or in a wheelchair. Grasp the arms of the chair. Push down on the chair arms, straightening your elbows so that you raise your buttocks off the seat of the chair. Hold for 5 seconds. Lower yourself slowly back into the chair. If your arms are weak at first, use your legs to help raise your buttocks off the chair.

Flex Bar

Place foot on bottom of the bar and position the feet in a position that allows a good stretch on the knee when the top of the bar is pulled toward the body.  Repeat 10 times and hold the last time 10 seconds.  Move the feet closer and repeat.

   
Here is a video of 4 of the exercises:

All of these exercises were difficult and painful but with each passing day they became easier, and I was gaining more ROM in my knee. I also would walk outside after each set of exercises, eventually working up to 1 to 1.5 miles per day.