Hey fam, I wanted to share some resources with y’all on total knee replacement. I know many of us may have older family members or even be dealing with knee issues ourselves. It’s important to stay informed and prepared, so here are some exercises to help with rehab after surgery!
Exercise #1
This exercise is great for building strength in your knee and improving your range of motion. Start by sitting in a chair with your feet flat on the ground. Slowly straighten your leg out in front of you and hold for 5 seconds. Then slowly lower your leg back down to the starting position. Repeat this exercise 10 times on each leg.
Exercise #2
This is a great routine to do once you’re a few weeks into your recovery. Lie flat on your back with your legs straight out in front of you. Slowly bend your knee as far as you can without causing yourself any pain, then slowly straighten it back out. Repeat this exercise 10 times on each leg.
Exercise #3
This one is a bit more intensive, so be sure to check with your doctor before attempting it. Sitting in a chair, place a rolled-up towel behind your knee. Slowly straighten your leg out in front of you, then bend it back in towards your chest. Repeat this motion for about 5 minutes, making sure to take breaks and move your leg around to avoid any stiffness.
Exercise #4
This exercise is great for building up your quad muscles, which can help with stability and support for your knee joint. Start by sitting in a chair with a resistance band looped around your ankle. Slowly straighten your leg out in front of you, against the resistance of the band. Hold for a few seconds, then release. Repeat this exercise for 10 reps on each leg.
Exercise #5
If you’re planning on getting a knee replacement surgery, it’s important to do pre-surgical exercises to help prepare your body. This stretch can help with flexibility and range of motion. Start by sitting in a chair with your feet planted firmly on the ground. Slowly bend your knee up towards your chest, then lower it back down. Repeat this exercise for 5-10 reps on each leg.
Exercise #6
This exercise is great for building strength in your hamstrings, which can help with support for your knee joint. Start by sitting in a chair with a resistance band looped around your ankle. Slowly straighten your leg out in front of you, against the resistance of the band. Hold for a few seconds, then release. Repeat this exercise for 10 reps on each leg.
Exercise #7
This exercise can help with building strength and stability in your knee. Start by sitting in a chair with your feet flat on the ground. Slowly lift your knee up towards your chest, holding for a few seconds, then lower it back down. Repeat this exercise for 10 reps on each leg.
Exercise #8
This exercise is great for building up strength in your quadriceps, which can help with stability and support for your knee joint. Stand with your back against a wall, and slowly lower down into a seated position with your knees bent at a 90 degree angle. Hold for a few seconds, then slowly stand back up. Repeat this exercise for 10 reps.
Exercise #9
This is a great exercise for building up your quad muscles, which can help with stability and support for your knee joint. Sit in a chair with a resistance band looped around your ankle. Slowly straighten your leg out in front of you, against the resistance of the band. Hold for a few seconds, then release. Repeat this exercise for 10 reps on each leg.
Exercise #10
Finally, this stretch can help with flexibility and range of motion in your knee joint. Sit in a chair with a resistance band looped around your ankle. Slowly straighten your leg out in front of you, then use the resistance of the band to pull your foot back towards your body. Hold for a few seconds, then release. Repeat this exercise for 5-10 reps on each leg.
Remember, these exercises are just a starting point! Be sure to work with a physical therapist or doctor to create a customized plan that works best for you and your specific needs. Wishing you all the best on your road to recovery!
