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.
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 your toes with knees bent. Put your weight on the tips of your toes and keep your balance. Initially, support yourself with one hand against the wall.
Strength
40 minutes of each training session
Sit on the floor with your working leg extended. Press your knee toward the floor, lift your heel off the floor, and flex your ankle upward. Hold the position for about 10 seconds. You should feel tension in the front of your thigh. Repeat the exercise on the other leg.
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.
Sit on a chair with a ball under your foot. Roll the ball forwards and backwards and from side to side. Later, replace the ball with a tennis ball.
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.