4 Exercises & Stretches To Do Before Your Knee Arthroscopy

Do I Need A New Knee?

From walking up the stairs to hitting the gym, healthy knees empower a high quality of life. When knees become unhealthy or injured, many patients experience less mobility and, overall, less freedom. Many physicians suggest that knee surgery can relieve joint pain while increasing function. Knee arthroscopies take 3 months to heal, with complete recovery taking up to a year. To regain strength and overall range of motion quickly, doctors recommend low-impact exercises focused on building muscle.

Don’t stay stationary

To strengthen the quadriceps, doctors suggest using the stationary bike or elliptical in the gym. Cardiovascular exercises that strengthen the quads are key to expediting recovery time. Strong and supportive quads create a stable movement for the knee, protecting the joint while developing the muscle.

Sliding into recovery

After surgery, knees can become stiff and difficult to bend. Practicing heel slides to ensure scar tissue doesn’t form around the new joint. Start by lying on the back with legs stretched out flat. Slowly slide one heel close to the buttocks, maintaining the stretch for 1-2 seconds before sliding the heel back down. Numerous healthcare professionals recommend starting with 2 sets of 10 reps, adding sets as the joint regains motion.

Support the joints

Exercises that target the glutes are vital to ensure the knee has enough support and stability to heal. Knee-push downs help build muscle while improving the knee’s extension abilities. Begin by lying on the floor with a rolled-up towel positioned beneath the ankles. Press the knees toward the floor using the quads, hold for 5 seconds and repeat 20 times.

Take a seat

Recovery from arthroscopy surgery varies from patient to patient. Since many patients will return to work right away, physicians suggest becoming familiar with seated leg extensions. Start by sitting on the first half of a chair with the back straight and legs uncrossed. Straighten the surgical leg, stopping when movement becomes painful. Repeat 10 times per set, practicing 2 sets per day.

Returning to your life

A recent study, chronic knee pain is a leading cause of musculoskeletal disability in the United States. To lessen pain levels and regain mobility, many patients undergo surgery to restore motion to the joint. Recovery takes time, but some doctors note that exercise is crucial for regaining function. By practicing regular, low-impact exercise, patients can ease the recovery process, getting back to what’s essential faster than ever.


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