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
(Unlimited): Cycling on an exercise bike with the saddle raised. Walk.
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.
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 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
Stand on one leg on the floor. Look forwards and keep your knee slightly bent. Initially, support your hand against the wall. Later, make the exercise more difficult by closing your eyes.
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 minutes of each training session
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.
“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. Clasp your hands together. Slowly bend at the knees and hips (until your bottom is level with the floor). Your knees should point straight out in front of your toes. Hold the position for 5 seconds, then slowly stand back 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.