Introduction
Total knee replacement surgery can restore mobility and relieve pain, but recovery requires patience and dedication. Proper exercises help rebuild strength, improve flexibility, and accelerate healing. Incorporating the right movements into daily routines ensures a smoother rehabilitation journey.
1. Ankle Pumps
Moving the foot up and down improves circulation, preventing blood clots. This simple exercise reduces swelling and prepares the knee for further movement. Perform 10-15 repetitions every hour while resting.
2. Quad Sets
Strengthening the quadriceps muscle stabilizes the knee and supports movement. Sit with your leg straight and tighten the thigh muscle while pushing the knee down. Hold for 5 seconds and release. Repeat 10 times, three times a day.
3. Straight Leg Raises
This exercise improves leg strength without putting stress on the knee. Lie on your back, tighten the thigh muscle, and lift the leg a few inches. Hold for a few seconds before lowering. Perform 10-15 repetitions twice a day.
4. Heel Slides
Regaining knee flexibility is crucial after surgery. Lie down and slowly slide the heel toward the body, bending the knee. Hold the position for a few seconds, then extend the leg. Perform 10 repetitions, three times daily.
5. Seated Knee Extensions
This movement enhances knee mobility and reduces stiffness. Sit on a chair and extend the leg fully before lowering it back. Repeat 10 times for each leg, three times a day.
6. Short Arc Quads
This exercise strengthens the quadriceps without excessive strain. Place a rolled towel under the knee while lying down, then straighten the leg by lifting the foot. Hold for a few seconds and repeat 10-15 times.
7. Standing Heel Raises
Balance and strength are essential for walking post-surgery. Stand while holding onto a chair and lift the heels off the ground. Slowly lower back down. Perform 10-15 repetitions twice daily.
8. Side Leg Raises
Improving hip stability aids in overall mobility. Lie on your side and lift the top leg while keeping it straight. Hold for a few seconds and lower slowly. Perform 10 repetitions on each side.
9. Seated Marching
Keeping blood flowing prevents stiffness. While seated, lift one knee at a time in a marching motion. Perform 10-15 repetitions per leg, two times a day.
10. Step-Ups
Practicing step-ups prepares the knee for daily activities. Use a low step and slowly step up with the surgical leg, then lower back down. Repeat 10 times on each leg.
Tips for Safe Exercise
- Perform movements slowly and avoid jerky motions.
- Use ice after exercises if swelling occurs.
- Gradually increase repetitions as strength improves.
- Listen to your body and avoid overexertion.
Conclusion
Recovering from total knee replacement surgery requires consistency and patience. Incorporating essential exercises into daily routines accelerates healing and restores mobility. Soundarapandian Bone and Joint Hospital in Chennai provides expert orthopedic care to ensure a smooth recovery and lasting joint health.
