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
None
Stretching
10 minutes of each training session
Stand up straight with your hands on your hips. Slowly sway backwards and squeeze slightly with your hands to increase the sway so that the abdominal muscles become increasingly stretched. Hold the position for 20 seconds. Relax for 20 seconds.
Stand with your training leg straight on a step/stool while bending your front body slightly forwards. Hold the stretch for 20 seconds.
Stå ved at krydse træningsbenet strakt ind bagved støttebenet samtidig med, du bøjer dig ud til siden ud over træningsbenet, så der kommer tiltagende udspænding af ydersiden af låret. Hold udspændingen i 20 sekunder. Gentag øvelse skiftevis på højre og venstre ben
Stand with your legs spread apart. One leg straight and the other slightly bent. Shift your weight to the side on the bent leg so that there is an increasing stretch on the inside of the opposite thigh. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
Lie on your back with your legs straight. Place a rolled up towel under your lower legs just above the heel. Press your knee against the ground and bend your ankle backwards as far as possible. Hold the pressure for a few seconds and relax both knee and ankle again.
Stand with your arms supporting a wall and with the training leg stretched backwards so that it tightens the calf muscle. Slowly bend the knee of the training leg so that the calf muscle becomes increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite 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
Stå på et ben på gulvet. Kig frem og hold knæet let bøjet. Støt i starten evt. med hånden mod væggen. Gør senere øvelsen sværere ved at lukke øjnene.
Stå på tæerne med bøjede knæ. Læg vægten frem på tåspidserne og hold balancen. Støt i starten evt. med en hånd mod væggen.
Strength
40 minutes of each training session
Sid på en stol med en bold under foden. Rul bolden frem og tilbage og fra side til side. Skift senere bolden ud med en tennisbold.
Lie on your back with your legs bent. Hold a ball between your knees and squeeze for 20 seconds. Relax for 10 seconds.
Lie on the floor with your legs straight. Place a rolled up palm on the back of the knee of the training leg. The heel rests on an elevation of about 5 cm. Bend your ankle upwards as far as possible. Hold the tension for a few seconds and relax for a few seconds.
Stand up straight with your legs slightly apart. Shift your body weight onto one leg, bending the knee slightly, stretching the other leg. Then in a sliding motion, shift your weight to the opposite leg, bending it slightly while stretching the other.
Stand up straight with one leg a foot in front of the other leg. Shift your body weight onto one front leg, but keep your knee straight. Then, in a sliding motion, shift your weight to the back leg.
Switch front and back legs and repeat the exercise.
Stand with your back against a wall with a ball between your knee cap and leg. Push your knee backwards to maximise the pressure on the ball. Hold the pressure for a few seconds and then relax.
Lig på ryggen. Lad hælen på træningsbenet hvile på et glat gulv. Bøj og stræk træningsbenet, mens du holder kontakten med underlaget.
