Recovering from knee surgery can be a long process. Not only are you recovering from surgery to repair damage to your knee, but you also need to recover strength that you might have lost prior to the surgery. You need to be able to reliably move your knee with a full range of motion and not experience pain when completing simple movements. Apprehension may hold you back and make you second guess your ability to move well after knee surgery. That is where physical therapy and rehabilitation comes into play. Your knee rehabilitation program helps to build your confidence and regain full use of your knee. Here are three strengthening exercises to add to your knee rehabilitation program.
Squats are often included in a normal workout routine, and are also extremely beneficial when it comes to strengthening your knee. You do not need any special tools in order to execute a squat. Simply stand with your feet shoulder distance apart, slowly lower your hips as if you are about to sit down with your weight on your heels, and hold for five seconds before straightening to stand. You can hold onto a chair back if you need to. Perform three sets of ten repetitions. As you move along in your rehabilitation program, you can add weights. Squats work out your quadriceps, which helps you with knee extension movements.
It may seem surprising, but hip abductor exercises that work out the glute and hip abductor muscles can also support knee strengthening. Lie on your side propped up on an elbow, with your injured knee on top. Bend your bottom leg to anchor yourself. Without locking your knee, straighten and raise your top leg to a 45 degree angle; hold this pose for five to ten seconds. You can strap a weight to your ankle in order to add resistance. A study showed that strengthening the hip abductors can support healthy biomechanics for the knee.
As this strengthening exercise's name suggests, hamstring curls concentrate on the hamstring muscles, which support knee flexion. Stabilize yourself by holding on to a wall, bar, or chair back. Bend your affected knee and raise your heel toward the ceiling. Do not continue with the movement if you feel pain, or else you can re-injure your knee. Strive to raise your heel as far you can while maintaining a good level of comfort. Hold the pose for five to ten seconds. As this exercise becomes easier, you can add resistance by strapping a weight to your ankle.
For more advice, find a rehabilitation center online, such as http://www.nrothandrehab.com.Share