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. Ascending running with change of direction.
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.
Stand on your training leg. Push off and jump straight up. Land on your training leg.
Secure the elastic band at hip height. Stand facing the elastic band in front of a stool or a step. Bring the elastic band around your back. Walk backwards up and down the stool so that the elastic band tightens. Alternate between starting with your right and left leg.
“Lunges”. Stand upright with your feet together. Step forward onto your working leg, bending the knee to a maximum of 90 degrees. Keep your front knee behind your toes. Keep your front foot flat on the floor. Bend your back leg and rise up onto the toes of your back leg. Push yourself back up onto the same leg and return to the starting position
Stand with your back to the wall, with your weight on your working leg. Lift your non-working leg onto a step. Slowly bend the knee of your working leg to 90 degrees. Put your weight back on your good leg and use it to help you stand up.
Lie on your side, supporting yourself on your elbow and hip. Place your top leg on a chair. Lift yourself up so that you are supported only by your elbow and the leg resting on the chair. Your body should be horizontal. Hold the position for a few seconds, then slowly lower your body back to the starting position. Repeat the exercise on both sides.
“Nordic hamstring curls”. Kneel down. Keep your lower legs still*. Lean forward slowly in a smooth motion. Keep your back and hips straight (tighten your glutes) and engage the muscles at the back of your thighs. When you can’t lean any further forward without your head falling towards the floor, push back with your arms. Push off with your arms so that you can use your hamstrings to pull yourself back up to the starting position.
*) The feet can be secured either by placing them under a sofa, by having someone hold them by the ankles, or by fastening a belt around the ankles and threading the belt under an open door, with the ankles on either side of the door.
Lie on your back with your heel resting on a chair, one knee bent and the other leg raised towards the ceiling. Lift your pelvis and back so that you are supported only by your heel and shoulders. Hold the position for a few seconds, then lower your pelvis back to the starting position.
Stand on the bottom step with your right side facing the steps. Shift your weight onto your right leg. Push off with your right leg and jump down to the floor, landing on your left leg. Then push off with your left leg and jump back up onto the step, landing on your right leg.
The exercise can be repeated on the opposite side by turning 180 degrees so that your left leg is facing the steps.