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
Cycling on a stationary bike without load with the saddle high. Walking without crutches when you can walk without limping.
Stretching
10 minutes of each training session
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.
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.
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 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 gulvet med træningsbenet strakt. Pres knæet mod gulvet og løft hælen fri af gulvet og bøj fodleddet op. Hold stillingen i ca.10 sek. Der skal være spænding på lårets forside. Gentag øvelsen på modsatte ben.
Lig på ryggen. Lad hælen på træningsbenet hvile på et glat gulv. Bøj og stræk træningsbenet, mens du holder kontakten med underlaget.
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.
Sit on the floor with your leg straight. Wrap an exercise band around the forefoot (sole of the foot) and hold the exercise band in your hand. Slowly stretch your foot to tighten the elastic band. Hold the tension for a few seconds and slowly return your foot to the starting position.
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.
