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
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 sideways onto 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.
Strength
50 minutes of each training session
Sid på stol med begge ben hvilende på en skammel. Løft det ene ben lidt over skamlen med maksimal bøjet fod og hold stilling i 10 sek. Slap af og gentag øvelsen med modsatte ben. Gentag øvelsen med skiftevis højre og venstre ben.
Lig på ryggen på gulvet med underbenet på en skammel/stol. Foden hænger frit. Vip foden op og ned og fra side til side.
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.
The ‘clam’. Lie on your side with your hips and knees bent with the training leg on top. Rotate forwards slightly so your belly button points towards the ground. Lift the top knee free from the bottom knee while keeping the feet together.
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.
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.
Lie on your side with your bottom leg bent at the hip and knee and your training leg on top. Lie slightly rotated forwards so that your navel points towards the ground. Tighten your glutes and lift your top leg backwards. Keep the leg lifted for a few seconds and then lift the leg towards the ceiling. Hold the leg for a few seconds and slowly bring it back down to the starting position.
