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 with the saddle raised. Swimming (backstroke). Easy jogging.
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
Stand with one foot on a chair and the other leg stretched out behind you. Shift your weight forwards 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 the ball under the training leg. Lift your hip off the floor and stretch your healthy leg. Hold the position for 10 seconds. Repeat the exercise alternately with the right and left leg.
“The Runner”. Stand on your training leg with your knee straight. Bend your body forwards at a 90-degree angle and lift your good leg straight backwards and the opposite arm straight forwards. Maintain your balance on the supporting leg for as long as possible. If necessary, use one hand to support yourself against the wall at the start. Once you feel confident, you can make the exercise more challenging by closing your eyes.
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.
Stand in front of a step or a stair. Secure an exercise band behind you at chest height. Wrap the exercise band around your chest and step onto the step in a slow motion. Bring your legs together on the step and step down slowly.
Attach an exercise band at chest height. Stand with your back to the resistance band and loop it around your hips or chest. Stand upright with your feet together. Step forward onto your working leg, bending your knee to a maximum of 90 degrees so that the resistance band tightens. Keep your front knee behind your toes. Keep your front foot flat on the floor. Bend your back leg and rise up onto the balls of your back foot. Stand up on the same leg and return to the starting position.
Stand with your back against the wall, with your weight evenly distributed on both legs. Slowly bend your knees to a 90-degree angle, then stand up slowly.
Lie on your side, supporting yourself on your forearm and foot, with your legs stretched out and the leg you are working on at the top. Lift your hips so that your body is straight. Lift your top leg, keeping it straight, as high as possible. Hold the position for as long as possible, then lower your leg and hips back to the starting position.
Attach an exercise band at hip height. Place the resistance band around your hips so that it is taut. Stand on your good leg with your side facing the resistance band. Push off with your good leg and land on the leg furthest away, so that the resistance band tightens further. Remember that the band must be positioned so that it provides resistance during the push-off. Repeat the exercise on the other leg.
Stand upright with a weight (such as a bottle of water) in front of your right foot. Balance on your left leg and bring your right foot back and up as far as possible. Bend forward and pick up the weight from the floor with your right hand. Bend your left knee if necessary. Stand up again and support yourself on both legs as in the starting position. Repeat the exercise, but this time place the weight on the floor. The exercise can be repeated by balancing on the right leg and lifting the weight with the left hand.