The 3 Best Exercises to do Before a Knee Replacement
There are numerous exercises you can do at home before your knee replacement surgery. These exercises are designed to help maximise the muscular strength around your knee, improve flexibility, and help you recover faster post-surgery. This pre-operative exercises are also designed to help you to familiarise yourself with exercises that you will be required to do post-surgery, aiding you in a faster recovery.
Here are our top 3 exercises to perform before you have your knee replacement surgery.
1. Heel Slides
This is a simple and great exercise to improve your knee range of motion. This exercise is performed by lying on your back with your legs out straight. Slowly bend your knee and slide your heel up towards your bottom as far as you can. Hold this position for 5 seconds before slowly returning your leg back to the start position. Perform 10-15 repetitions twice daily until your operation.
2. Wall Squats
This is a functional exercise that mimics the action of sitting down and standing up. It works on building up the muscles in your thigh (Quadriceps and Hamstrings) and bottom (Glutes). For this exercise lean your back against a wall and walk your feet out away from the wall. Bend your knees and slide your back down the wall staying in a range of knee flexion that is comfortable for you. Your knees should be in a straight line above your ankles. Hold for 5-15sec before pushing weight through your heels and sliding your back up the wall, returning to the start position. Repeat 3 times and perform twice daily until your operation.
3. Straight Leg Rise
This exercise helps to build your muscles in the front of your thigh (Quadriceps) and hips (hip flexors). It allows you to contract these muscles while placing minimal stress on your knee joint. To perform this exercise, lie on your back with your legs out straight. Contract the Quadricep muscle on your surgical leg. Then, keeping the knee straight, raise the leg 15 inches off the ground. Hold for 5 seconds then slowly lower your leg back to the start position. Perform 10-15 repetitions twice daily until your operation.
For any questions regarding pre-operative exercise or for a your own personalised exercise program to complete before your knee replacement surgery give us a call!!