Top 3 Exercises To Help Regain Range Of Motion (ROM) After Knee Surgery

Knee Surgery Is Just The Start

Without the bones and ligaments in the knee, simple actions like walking, running, and climbing stairs would be impossible. For some persons, a damaged knee can mean pain, discomfort, and a total loss of motion. Knee conditions like a sports injury, arthritis, or general injury are the cause of thousands of surgeries. Knee surgeries range from ACL reconstructions to total knee replacement. Whatever the reason or procedure, the patient will need to regain the range of motion (ROM) to use the knee again.

What is the range of motion?

The range of motion refers to the full movement of a joint, measured in degrees. Joints allow the limb to bend, extend, or rotate. If the joint is unable to complete these movements, there is a range of motion issue. Since the knee only bends and extends, the goal after surgery is to recover these movements as soon as possible. However, some persons struggle with regaining ROM. These 3 exercises can help strengthen the muscles, joints, and restore motion.

1. Setting up the quad for success

For the knee to regain range of motion, the patient will need to perform exercises with both flexion and extension. Quadriceps sets help with improving extension. The patient can perform the activity on the floor or bed. Lay down on the back with both legs straight. The patient will likely notice that the affected knee will not be able to extend fully. Place a rolled-up towel under the knee of the affected limb. Then attempt to push the back of the knee to the ground, rotating the leg out slightly. Hold the stretch for 10-20 seconds, then release. Try 10-15 reps at least once daily.

2.Ready to slide?

A simple heel slide helps with flexion and bending. This exercise needs no equipment and can be done on a bed, floor, or sofa. To start, lay down on the ground or bed, staring at the ceiling. Both legs should be straight. To complete the exercise, slowly slide the heel of the affected knee backward. The knee will start to bend, creating tension in the surrounding muscles. Hold the pose for a few seconds, then slide the heel forward to the starting position. Repeat the exercise for 10-15 reps. Of course, the knee will not be able to bend fully, and that’s okay. To help with flexion, use a resistance band, strap, towel, or loop around the instep.

3.Time to step up

A step-up exercise may sound simple. However, the exercise strengthens the quad, hamstring, and calf of the involved knee. To complete the activity, find a sturdy height of a few inches like a staircase or exercise stepper. Stand straight in front of the step. Place the recovering leg onto the step, then step up with the other leg, standing straight. Then slowly take the strong leg down to the ground, feeling the tension in the recovering leg. Finally, bring both legs to the ground. Repeat the exercise for 10-15 repetitions.

Restoring movement starts with you

These exercises are useful in strengthening muscles, improving flexion, and tension. The knee surgery recovery period is a delicate process that requires both pain management and training. Make sure to trust the body and don’t overtrain the knee. Speak with a doctor before attempting exercises, making sure to follow all medical advice for a smooth recovery.