The following exercises can only be considered as a supplement to the guidelines provided by the doctor/team, who performed the surgery. The surgical procedure may have been complicated, so specific precautions are necessary. The training should be performed every day for the first few months, but should not cause swelling or increasing pain in the knee.
Lighter sports usually first after 6 months and contact sports after 9-12 months.
Condition
(Unlimited): Cycling. Swimming (backstroke). Gradually increasing pace
Stretching
10 minutes of each training session
Stand with your training leg straight on a step/stool while bending your front body slightly forwards. Hold the stretch for 20 seconds.
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 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
Sit on your left knee and right foot. Bend your right leg at a 90-degree angle at the hip and knee. Extend your left knee as far back as possible, with your foot raised and resting on a small box. Push your hips forwards and downwards without arching your lower back, so that you feel a gradual stretch at the front of your hip. Hold the stretch for 20 seconds. Repeat the exercise on the other 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.
Coordination
10 minutes of each training session
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.
Lie on your back with a ball or stick under both feet. Roll the ball back and forth at a steady pace while lifting your hips.
Strength
40 minutes of each training session
Secure an exercise band at hip height in front of you. Sit on a chair facing the exercise band. Loop the exercise band around your ankle. Lift and extend your leg. Then slowly bend your knee so that the exercise band tightens. Hold the tension for a few seconds and slowly straighten your knee again.
Attach an exercise band at ankle height behind you. Sit on a chair with your back against the exercise band. Loop the exercise band around your shin, just above the ankle joint. Slowly straighten your knee so that the exercise band tightens. Hold the tension for a few seconds, then slowly bend your knee again.
Attach an exercise band 10 cm above floor level. Stand with your side facing the exercise band, with the working leg closest to the band. Place the band around the working leg. Position the band between the knee and the ankle (the lower the position, the greater the resistance). Slowly move the leg to the side (in front of the supporting leg) so that the band tightens. Hold the tension for a few seconds and slowly return the leg to the starting position.
Sit on the floor with your knees slightly bent. Place an exercise band under your foot and hold the ends of the band with your hands. Straighten your knee so that the band tightens and your foot bends backwards. Slowly bend your knee again.
An exercise band is attached to a heavy chair leg. Sit on the floor with your leg stretched out, with the outside of your training foot aligned with the leg of the chair. Loop the exercise band around the front of your foot (on the inside). Slowly turn your foot inwards towards your other foot so that the band tightens. Hold the tension for a few seconds and move slowly the foot back to the starting position. Do not rotate the knee.
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.
Lie on your side with your hips and knees bent with the training leg on top. Rotate forwards slightly so that your belly button points towards the ground. Place the elastic band around your thighs just above your knees. Lift the top knee free from the bottom knee as much as possible. Hold the position for a few seconds and slowly return to the starting position.
Sit on a chair. Keep your working leg slightly in front of the other. Stand up, gradually shifting your weight onto your working leg
“Hamstring plank”. Lie on your back with your body fully extended. Press your heels into the floor, tense your whole body, and lift your hips off the floor. Hold the tension for as long as possible.
The exercise can be made more difficult by lifting one leg.