Home Rehab Exercises for Knee Injury or Surgery
If you have been injured or ungone surgery to repair your knee or hip you will need to exercise the joint to recover properly and to maintain a healthy range of motion. Employing exercises that compensate for a patient's deficits with physical movement to improve the injured area.
Exercises should be performed regularly but give yourself time to recover between sessions to allow the muscles to heal and improve. As the exercises become easier increase the difficult to continue improving. This can be done by increasing reps or adding or increasing resistance.
It's important to:
Strengthen: Strengthening the muscles that support the joint will reduce the stress placed on that joint. Strong active muscles help your joint absorb shock by protecting it from excessive pressure. Those who live an inactive lifestyle are just as much at risk of developing arthritis than those who are extremely active because of the weight bearing stress on the joints during daily activities from a lack of muscle strength to protect the joints.
Flexibility: Stretching the muscles that you strengthen is important to maintain range of motion(ROM) and prevent injury. Gently stretching post strength training can help reduce muscle soreness and keep your muscles long and flexible for effective protection from joint injury.
You should consult with your physician or physiotherapist before beginning an exercise routine. You should feel the stretch when performing exercises but you should not experience pain.
EZMEND Knee Exercises
EZMEND Knee Exercise: Place the EZMEND parallel along your leg. Wrap the soft strap around your foot and place the heel of your foot in the cup. Gently bend and straighten your knee. This motion stretches the muscles in your leg without putting weight on the injured knee which aids the recovery of the knee, hip and ankle joints.
Other Knee Exercises
Bent Leg Hip Flexion: Lay on your back with one knee bent. Raise the knee towards the body keeping it slightly bent. Return to starting position. Repeat 2-3 times on each leg.
Quadricep Contraction: Lie down on a flat surface. Place a rolled towel under your ankle. Push your ankle down into the towel roll. This will cause your knee to straighten as it raises off the surface you are laying on. Straighten your knee as much as possible and hold the position for five seconds. You will want to avoid any type of bouncing motion. Relax and repeat 10 more times.
Resistance Exercises: As you improve you may want to include resistance exercises into your routine. These use resistance bands to help further strengthen the muscles around the joint.
Resistance Knee Extensions: Sit upright with a one end of the band attached to your ankle and the other attached to the chair. Slowly straighten your knee engaging your quadriceps. Perform 3 sets of 10 repetitions provided it is pain free.
Resistance Hamstring Curl: Lie on your stomach with one end of the band around your ankle and the other secured around ground level. Slowly bend your knee back engaging your hamstrings. Perform 3 sets of 10 repetitions provided it is pain free.
Low Mobility Workouts
Aerobic exercise is the only way to ensure long term weight loss. It is also important in improving your general health including brain function, heart function and muscle tone. Even if you are not able to participate in a high intensity aerobic session does not mean you have to lose out on the benefits of this kind of exercise.
There are a number of modifications that can be made to aerobic exercise that account for individuals who are having trouble with their knees or hip. What is important to remember is to participate to a level you feel comfortable. You do not have to extend to the same degree as instructors in these videos to benefit from the action. Also the EZMEND can be a get resource to incorporate gentle exercise into your routine. Getting started is the most important thing but please remember to check with your physician before attempting new workout programs.
From Running to squats there are a number of exercises that are very difficult for your knees. Getting your lower body working is important in a balance aerobic program and in the long run may reduce the discomfort in those joints during workout periods. There are options to modify your workout to be more gentle on your knees while still keeping the joint moving.
Hamstring Curl: Stand with the front of your legs facing a surface such as a chair, table or wall and then flex your knee up as far as is comfortable. Try 1-3 sets with 15 repetitions, doing your best not to let your leg touch the floor between them.
March in Place: Gently step in place, raising your leg as high as is comfortable for yourself.
Step-Ups: Find a sturdy step for these. Step up on the support and straighten your knee, although do not lock them, and then step back down. Repeat in a consistent motion for one minute. As this becomes easier you may try extending the amount of time you engage in it or height of the step.
Single Leg Good Morning: Sit forward in your chair, place one leg forward in front of you straight. Keep your other leg bend and lean forward into the stretch.
Knee Flexion: While in a seated position wrap a towel around your foot and gently pull up raising your leg off the floor. Hold in this position for a few seconds.
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Reviews of the EZMEND
CECIT. H. RORABECK, MD, FRCSC - Professor Department of Surgery (Orthopaedics)
RE: Slider Board Technology
I was pleased to see the new Slider Board Technology. As you know, I used the Slider Boards quite extensively post-op for patients undergoing hip and knee replacements. This technology was extremely helpful in the post operative period, as it allowed the patients to increase their range of motion and also strengthen muscles around the hip and knee. I also had the impression that encouraging the use of the Slider Board, seemed to diminish post-operative pain and swelling. From a practical standpoint it was very helpful to have these patients go home with the Slider Board. It allowed them to work at their own pace and was a worthwhile supplement to their physiotherapy.
Cecil Rorabeck, MD FRCSC