Meniscus lesion after surgery – Week 1

Rehabilitation starts with the exercises in Step 1. When the exercises can be performed without pain, rehabilitation starts on the next step.

How often and for how long should I train? Training frequency and duration are individual. Start with about 3 repetitions per workout. exercise and at least 3 times a week. Slowly increase the number of repetitions and load without exceeding the pain threshold

Do I have to do the whole program every time? No, you can divide the exercises into different days. The most important thing is to exercise regularly and gradually increase the intensity

Read about the injury

Instruction

Read the full instruction for rehabilitation here

The time in minutes indicates the time distribution between stretching, balance and strength if you train for one hour.
Whether you train for one hour or 10 minutes, for example, is adapted to your starting point – and can be increased over time.

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. Gently arch your back and press down slightly with your hands to deepen the arch, so that you feel a gradual stretch in your abdominal muscles. Hold the position for 20 seconds. Relax for 20 seconds.

Stand with your working leg extended on a step or stool, whilst leaning your upper 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 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.

Lie on your back with your legs stretched out. Place a rolled-up towel under your lower legs, just above your heels. Press your knee against the floor and bend your ankle backwards as far as possible. Hold the stretch for a few seconds, then relax both your knee and ankle.

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 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.

“The Clam”. Lie on your side with your hips and knees bent, with the working leg on top. Rotate slightly forwards so that your navel is pointing towards the floor. Lift the top knee away from the bottom knee, keeping your feet together.

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.

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 lower leg bent at the hip and knee, and your working leg on top. Lie with your upper body slightly rotated forwards so that your navel is facing the floor. Tighten your glutes and lift your top leg backwards. Hold the leg raised for a few seconds, then lift it towards the ceiling. Hold the leg for a few seconds and slowly lower it back to the starting position.

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