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
(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 with one hand on a wall/chair. Bend the opposite knee and grasp the foot with the hand on the same side. Pull your foot up and your knee slightly backwards, so that your front thigh becomes increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise alternately on the right and left leg.
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 one leg on a chair and the other leg stretched backwards. Push the weight forwards so that there is an increasing stretch on the front of the hip. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
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.
Coordination
10 minutes of each training session
Hold balancen på to ben på vippebrættet. Støt i starten med hånden mod væggen. Senere holdes balancen på ét ben uden støtte. Prøv senere at holde balancen med lukkede øjne.
Lig på ryggen med bold under træningsbenet. Løft hoften op fra gulvet og stræk det raske ben. Hold stillingen i 10 sekunder. Gentag øvelsen skiftevis med højre og venstre ben.
“The runner”. Stand on the training leg with your knee straight. Bend your body forwards 90 degrees and lift your healthy leg straight backwards and the opposite arm straight forwards. Keep your balance on the training leg for as long as possible. Initially, support yourself with a hand on the wall. When you feel confident, you can make the exercise more difficult by closing your eyes.
Strength
40 minutes of each training session
Fastgør en træningselastik i hoftehøjde foran dig. Sid på stol med ansigtet mod træningselastikken. Træningselastikken føres om anklen. Løft og stræk benet. Bøj herefter langsomt knæet, så træningselastikken strammes. Hold spændingen i få sekunder og stræk langsomt knæet igen.
Fastgør en træningselastik i ankelhøjde bag dig. Sid på stol med ryggen mod træningselastikken. Træningselastikken føres om skinnebenet lige over fodleddet. Stræk langsomt knæet, så træningselastikken strammes. Hold spændingen i få sekunder og bøj langsomt knæet igen.
Stå på træningsbenet. Sæt af og hop lige op. Land på træningsbenet.
Fastgør elastikken i hoftehøjde. Stå med ansigtet mod elastikken foran en skammel/et trappetrin. Før elastikken om ryggen. Gå baglæns op og ned ad skamlen så elastikken strammes. Skiftevis højre og venstre ben først.
”Lunges”. Stå oprejst med begge ben samlet. Gå frem på træningsbenet med bøjning på knæet til max 90 grader. Hold forreste knæ bag tæerne. Hold forreste fod i gulvet. Bøj i det bagerste ben og kom helt frem på tæerne på bagerste ben. Rejs dig op på samme ben og vend tilbage til udgangspositionen
Stå med ryggen mod vægen og med vægten på træningsbenet. Løft det raske ben op på en skammel. Bøj langsomt knæet på træningsbenet til 90 grader. Støt igen med det raske ben og brug dette til komme op og stå.
Lie on your side and support your elbow and hip. The top leg is on a chair. Raise yourself so that you only rest on your elbow and the leg resting on the chair. Your body should be horizontal. Hold the position for a few seconds and slowly lower your body to the starting position. Repeat the exercise on both sides.
‘Nordic hamstring curls. Sit on your knees. Fix your lower legs*. Slowly lean forwards in a smooth movement. Keep your back and hips straight (tighten your glutes) and hold the muscles on the back of your thighs. When you can’t move forwards any further and fall to the floor, push back with your arms. Push off with your arms so you can use your hamstrings to pull yourself back up to the starting position.
*) Feet can be fixed either by placing them under a sofa, by having someone hold them by the ankles, or by putting a belt around the ankles and passing the belt under an open door with the ankles on both sides of the door.
Lie on your back with your heel on a chair, knee bent and the other leg lifted towards the ceiling. Lift your pelvis and back so that only your heel and shoulders are supported. Hold the position for a few seconds and then lower your pelvis to the starting position.
Stand on the bottom step with your right side facing the steps. Shift your weight to 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 up the steps again, landing on your right leg.
The exercise can be repeated on the opposite side by turning 180 degrees so the left leg is facing the steps.
