Knee exercises after anterior cruciate ligament surgery: weeks 2-4
Follow-up phase one homework exercises
Several weeks have passed since the anterior cruciate ligament surgery. In the coming weeks, it is important to work on establishing a normal gait pattern, learning to load symmetrically and exercising the muscles around the knee. In this review, you'll get new exercises and updates to complement previous knee exercises. Have you recently had surgery (less than a week) click here for part 1 "10 knee exercises after anterior cruciate ligament surgery."
Do the knee exercises in consultation with your physical therapist as each rehabilitation is an individual process.
Circulating the knee:
On average after 2 to 3 weeks, you may begin cycling on the exercise bike. To cycle, you need more than 100 degrees of knee flexion. There are exceptions why you may not or cannot start cycling yet. For example, after a meniscus suture.
Cycling is medicine for the knee. The knee likes movement, but not the strain as with walking and standing. The advantage of cycling is that the weight is carried by the saddle. In a relatively short time, the knee makes many bending and stretching movements, improving circulation. A training stimulus by heavy or fast cycling is not necessary at this stage.
Tip: the flexion is often still stiff in the beginning. Put the saddle one position higher than normal and start cycling on the heel of the foot. Gradually move the foot to the mid-front foot once the flexion has become smooth.
Probeer 2-3 keer per dag 15-30 minuten te fietsen (zorg voor een goede opbouw)
Training the hip muscles
The hip muscles are important muscles for stabilizing the functional chain of motion. Perhaps an unfamiliar term for now, but exercises with hiplocks will come along later in rehabilitation. You can train the muscles for the hiplock early on. Another advantage is that exercising these muscles forces you to alternate your posture.
In side position, bend both legs. Open the upper leg. Fixate the hips and twist over the heel.
Probeer 4-5 keer per dag 4×15 herhalinen beiderzijds.
In side position, bend both legs. Open the upper leg. Fixate the hips and twist over the heel.
Probeer 4-5 keer per dag 4×15 herhalinen beiderzijds.
Walking exercise
In anterior cruciate ligament rehabilitation, it is important from the first moment to load the body symmetrically and normalize the gait pattern. It prevents pain or overuse symptoms of the knee and/or other body parts and speeds up recovery. Usually, immediately after anterior cruciate ligament surgery, you may put 50 percent load on the knee. As soon as possible after surgery, aim for a symmetrical and normal walking pattern with crutches. Obviously this will be difficult for the first few weeks, but keep concentrating and trying yourself on it.
Marching in place. Stay upright and extend the stance leg. The floating leg should remain relaxed. The exercise is aimed at improving the gait pattern.
Do the exercises 3x a day 3 sets and 10 repetitions.
Strengthen calves. Stand upright on two legs. Put the crutches in front of you for balance. Lift the heels off the ground. Exercise is not appropriate if you have calf pain.
Do the exercises 3x a day 3 sets and 10 repetitions.
Actively bend and stretch the knee. This exercise can usually be started after a few weeks. With a patellar or quadriceps tendon, often earlier.
Try to do 4 sets of 15 repetitions 5 times a day.
Nutricion
Nutrition remains an important item. Eat a healthy and varied diet. Be careful with fats and carbohydrates. Because of the inactivity after surgery, your body needs less of these. Eat enough protein to promote recovery and combat the feeling of hunger. For more information about proteins click here
Mocht je na het lezen van deze blog nog vragen hebben, bespreek het dan altijd met je fysiotherapeut.
Links:
10 knee exercises after anterior cruciate ligament surgery
Homepage anterior cruciate ligament injury
