The following exercises can only be considered as a supplement to the guidelines provided by the doctor/teamwho performed the surgery. The surgical procedure may have been complicated, so specific precautions are necessary. Exercise should not cause swelling or pain in the knee .
Contact sports usually first after 4-6 months.
Condition
Cycling on a stationary bike without load with the saddle high. Walking without crutches when you can walk without limping.
Stretching
10 minutes of each training session
Stand on one leg. Support yourself with one hand against a wall or chair. Bend the opposite knee and grasp your foot with the hand on the same side. Pull your foot upwards and your knee slightly backwards, so that you feel a gradual stretch in your thigh. Hold the stretch for 20 seconds. Repeat the exercise, alternating between your right and left legs.
Stand with your working leg extended on a step or stool, whilst leaning your upper body slightly forwards. Hold the stretch for 20 seconds.
Stå ved at krydse træningsbenet strakt ind bagved støttebenet samtidig med, du bøjer dig ud til siden ud over træningsbenet, så der kommer tiltagende udspænding af ydersiden af låret. Hold udspændingen i 20 sekunder. Gentag øvelse skiftevis på højre og venstre ben
Stand with your legs apart. Keep one leg straight and the other slightly bent. Shift your weight to the side onto the bent leg, so that you feel a gradual stretch on the inside of the opposite thigh. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.
Stå foran en væg med træningsbenet strakt med hælen i gulvet og med fodleddet bøjet, så forfoden støtter på væggen. Pres bækkenet mod væggen, så der kommer tiltagende udspænding af lægmusklen. Hold udspændingen i 20 sekunder. Gentag øvelsen på modsatte ben.
Coordination
10 minutes of each training session
Stå på tæerne med bøjede knæ. Læg vægten frem på tåspidserne og hold balancen. Støt i starten evt. med en hånd mod væggen.
Strength
40 minutes of each training session
Sid på gulvet med træningsbenet strakt. Pres knæet mod gulvet og løft hælen fri af gulvet og bøj fodleddet op. Hold stillingen i ca.10 sek. Der skal være spænding på lårets forside. Gentag øvelsen på modsatte ben.
Lig på ryggen. Lad hælen på træningsbenet hvile på et glat gulv. Bøj og stræk træningsbenet, mens du holder kontakten med underlaget.
Sid på en stol med en bold under foden. Rul bolden frem og tilbage og fra side til side. Skift senere bolden ud med en tennisbold.
Sit on the floor with your leg stretched out. Place an exercise band around the ball of your foot (the sole of your foot) and hold the band in your hand. Slowly stretch your foot so that the band tightens. Hold the stretch for a few seconds and slowly return your foot to the starting position.
Lie on your back with your knees bent. Hold a ball between your knees and squeeze for 20 seconds. Relax for 10 seconds.
Lie on the floor with your legs stretched out. Place a rolled-up towel in the hollow of the knee of the working leg. Rest your heel on a raised surface about 5 cm high. Point your foot upwards as far as possible. Hold the position for a few seconds, then relax for a few seconds.
Stand upright with your feet slightly apart. Shift your weight onto one leg so that the knee bends slightly, whilst keeping the other leg straight. Then, in a smooth motion, shift your weight onto the opposite leg, bending it slightly whilst keeping the other leg straight.
Stand upright with one foot a foot’s length in front of the other. Shift your body weight onto the front leg, keeping the knee straight. Then, in a gliding motion, shift your weight onto the back leg.
Switch your front and back legs and repeat the exercise.
Stand with your back against a wall, holding a ball between the back of your knee and your leg. Push your knee backwards to maximise the pressure on the ball. Hold the position for a few seconds, then relax.