The following exercises should only be regarded as a supplement to the guidelines provided by your doctor or healthcare team, who performed the surgery. The surgical procedure may have been complicated, so specific precautions are necessary. The training They should be performed every day during the first few months, but must not cause swelling or increasing pain in the knee.
Light exercise is usually permitted after 6 months, and contact sports after 9–12 months.
Condition
(Unlimited): Swimming (backstroke). Run in water
Stretching
10 minutes of each training session
Stand with your arms resting against a wall and your working leg stretched out behind you so that you feel a stretch in your calf muscle. Slowly bend the knee of your working leg so that you feel an increasing stretch in your calf muscle. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.
Stand with your training leg straight on a step/stool while bending your front body slightly forwards. Hold the stretch for 20 seconds.
Stand by crossing the training leg straight behind the support leg while bending out to the side over the training leg so that there is an increasing stretching of the outer thigh. Hold stretching for 20 seconds. Repeat exercise alternately on right and left leg
Stand with your legs apart. Keep one leg straight and the other slightly bent. Shift your weight to the side onto your 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
Stand on one leg. Bounce the ball off the wall.
Balance on two feet on the balance board. To begin with, use your hand to support yourself against the wall. Later, balance on one foot without support. Try holding it later balance with your eyes closed.
Strength
40 min
Attach an exercise band at hip height. Stand with your back to the exercise band. Wrap the elastic band around the thigh of the training leg just above the knee. Slowly move your leg forwards to tighten the elastic band. Hold the tension for a few seconds and slowly bring your leg back to the starting position.
Attach an exercise band at hip height. Stand with your side facing the exercise band with your training leg closest to the band. Wrap the elastic band around the thigh of the training leg just above the knee. Slowly move your leg to the side (in front of the support leg) to tighten the elastic band. Hold the tension for a few seconds and slowly bring the leg forwards to the starting position.
Attach the tn exercise band at hip height. Stand with your side facing the resistance band with your training leg furthest away from the band. Wrap the elastic band around the thigh of the training leg just above the knee. Slowly move your leg out to the side to tighten the elastic band. Hold the tension for a few seconds and slowly bring the leg forwards to the starting position.
Lie on your back. Let the heel of the training leg rest on a smooth floor. Bend and stretch the training leg while maintaining contact with the ground.
“Lying pelvic lift”. Lie on your back with your knees bent and the soles of your feet flat on the floor. Slowly lift your pelvis and lower back off the floor and hold the position for a few seconds. Your back and thighs should be in a straight line. Slowly lower your pelvis back down.
Lie on the floor with your arms above your head and legs straight. Lift your right arm and left leg simultaneously. Then lift the opposite arm and leg.
‘Squat. Stand up straight. Keep your hands together. Slowly bend your knees and hips (max until the ball is at table level). Your knees should point straight ahead over your toes. Hold the position for 5 seconds and slowly stand up to the starting position.
Lie on your stomach on a table. Hold the edge of the table with your hands at head height. Bend both knees. Tighten your glutes and lift your legs straight up towards the ceiling.
Attach an exercise band at ankle height. Stand with both feet flat on the floor, facing the exercise band, which is placed around the working leg just below the back of the knee. The working leg is bent slightly at the knee, whilst the other knee is fully extended. Straighten the knee of the working leg so that the band tightens. Hold the tension for a few seconds and bend the knee again. Neither foot should move during the exercise.