The following exercises should only be regarded as a supplement to the guidelines provided by your doctor or healthcare team, who performed the operation. The surgical procedure may have been complicated, so specific precautions are necessary. Training They should be performed every day during the first few months, but must not cause swelling or increasing pain in the knee.
Light exercise is usually permitted 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. 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 training leg straight on a step/stool while bending your front body slightly forwards. Hold the stretch for 20 seconds.
Stand by crossing the training leg straight behind the support leg while bending out to the side over the training leg so that there is an increasing stretching of the outer thigh. Hold stretching for 20 seconds. Repeat exercise alternately on right and left leg
Stand with your legs apart. Keep one leg straight and the other slightly bent. Shift your weight to the side onto your 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.
Stand with your arms resting against a wall and your working leg stretched out behind you so that you feel a stretch in your calf muscle. Slowly bend the knee of your working leg so that you feel an increasing stretch in your calf muscle. Hold the stretch for 20 seconds. Repeat the exercise on the other 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
Stand on one leg on the floor. Look forwards and keep your knee slightly bent. Initially, support your hand against the wall. Later, make the exercise more difficult by closing your eyes.
Stand on your toes with knees bent. Put your weight on the tips of your toes and keep your balance. Initially, support yourself with one hand against the wall.
Strength
40 minutes of each training session
Sit on a chair with a ball under your foot. Roll the ball forwards and backwards and from side to side. Later, replace the ball with a tennis ball.
Lie on your back with your knees bent. Hold a ball between your knees and squeeze for 20 seconds. Relax for 10 seconds.
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.
Stand upright with your feet slightly apart. Shift your weight onto one leg so that the knee bends slightly, whilst keeping the other leg straight. Then, in a smooth motion, shift your weight onto the opposite leg, bending it slightly whilst keeping the other leg straight.
Stand upright with one foot a foot’s length in front of the other. Shift your body weight onto the front leg, keeping the knee straight. Then, in a gliding motion, shift your weight onto the back leg.
Switch your front and back legs and repeat the exercise.
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 your back. Let the heel of the training leg rest on a smooth floor. Bend and stretch the training leg while maintaining contact with the ground.