Exercises After Knee Surgery

By Patrick Cameron

Few things affect your golf game more than a bum knee. Just ask Tiger Woods. Surgery can put the oomph back in your swing and have you moving around the links in no time. But knee surgery should not be taken lightly. And the work truly begins after the surgery. But exercise, while scary at first, doesn't have to be torture. It does, however, need to be started immediately after your surgery. Generally, most knee surgery is done as an arthroscopic procedure that only takes about 30 minutes and results in just a few small incisions. Once you've given the joint a sufficient amount of rest, your doctor will tell you when you can begin therapy to rebuild the muscles in the leg and reestablish flexibility and motion in the joint.

Quad Set

Lie down or sit on the floor with your legs extended. Tighten your quad muscles. Using your muscles and tendons, pull your toes toward your head, push the bottom of your knee toward the floor and push up and out with your heel. Keep your leg flexed for 10 seconds, rest for 5 seconds, and do it again. Do this 10 times.

Leg Lift

Remain in the same position as with the quad set. Put a full roll of toilet paper under your heel. Lock your knee and then lift it up 12 inches off the floor. Bring it back down so your heel is resting on the toilet paper. Repeat this exercise 10 times and do two sets.

Static Hold

Using a round object, raise your knee off the floor 4 to 6 inches, keeping the object in contact with your knee. Without lifting your knee off the object, lift your heel up as far as you can. Straighten the knee and contract the thigh muscle as tight as you can. Hold it for 5 seconds. Release and rest for 5 seconds and then repeat. Do two sets of 10.

Straight Leg Raise

Tighten your quadriceps as tight as possible. Keeping the leg straight, raise it up as high as possible and hold it for 5 seconds. Bring it down slowly, rest a couple of seconds and then repeat. Do two sets of 10.

Heel Slide

Lying on your back with your legs straight, slide your heel slowly up toward your buttocks. Slide your heel slowly back to the original position. Repeat this 10 times for two sets.

About The Author

Patrick Cameron is a freelance writer with 10 years of diverse experience in consumer goods branding, promotions and retail communications. He works out of his home in Denver, Colo. He received his Bachelor of Arts in mass communication from the University of Minnesota.


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