HOME EXERCISES FOR THE FIRST 8 WEEKS AFTER TOTAL REPLACEMENT OF KNEE ANKLE

EXCERCISES CAN BE PERFORMED IN SITTING OR LYING POSITION

1.

Starting exercises

A. Tighten your muscle from the front side of your upper leg as strong as you can and hold it 1) Tighten your toe 2) Squeeze your knee towards the floor 3) Try to squeeze upwards above the heel B. Tighten 10 seconds trying to tighten more and more C. Relax for 5 seconds D. Make 2 series of 10 repeats with pause of 60 seconds between series

2.

Extension of knee with elevation of the leg

A. B. C. D. E. F. A. B. C. D. E. F. G. H.

Position yourself as in previous exercise but with toilet paper under your heel Squeeze your knee down, towards the floor Hold your knee in straight position Lift your leg Let your leg down on the paper roll Make 2 series of 10 repeats Tighten your thigh muscle Hold for 2 seconds With tightened muscle lift your leg dozens of cm of the floor Hold your leg in this position for 2 seconds Still holding your muscle tight let your leg down on the floor Hold your muscle tight for 2 more seconds in lying position Relax for 5 seconds Make 2 series of 10 repeats

3.

Exercises for muscle tonus

4.

Static exercises

A. Place hard round object or toilet paper under the knee to hold it on height of 10 cm above the floor B. Let the back side of the knee be all the time in contact with the round object under it C. Lift your heel from the floor as higher as you can D. Stretch your knee and tighten your thigh muscle as hard as you can E. Hold for 5 seconds F. Relax for 5 seconds G. Make 2 series of 10 repeats

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A. hold B. seconds C. D. Tighten your thigh muscle from the front side as hard as you can and than Lift your leg holding your knee stretched as tight as you can. Hold for 5 Let your leg down and rest for 2 seconds Make 2 series of 10 repeats with pause of 60 seconds between the series

6.

Sliding of the heel

A. B. C. D. 7.

Lie down on your back with stretched legs and back Slide your heel upwards approaching your knee toward your chest Than slide your heel back down Make 2 series of 5 repeats

Exercises of the muscles from the back loge of your thigh (Hamstrings) A. Bend your knee up to 15cm from the floor B. Tighten your muscles from the back side of your thigh with pushing down and back with your heel (your heel should stay in fixed position) C. Tighten for 5-10 seconds trying to tighten more each second D. Relax for 5 seconds E. Make 2 series of 5 repeats with pause of 60 seconds between the series Bending and stretching (flexion and extension)

8.

A. B. C. D. 9.

Sit on high surface and make sure your feet dont reach the floor Bend your knee backwards as much as you can Stretch your knee forward as much as you can and hold it Relax

A. B. C. D. E.

Sit high as in previous exercise Put your hock of your healthy leg over the one from operated leg Softly push your hocks backwards bending your knees Hold and than relax Make 2 series of 5 repeats

10.

Assisted bending (flexion) of the knee

A. B. C. D.

Lie on your stomach and bend your operated knee upwards Use your healthy leg to bend your operated knee even more Hold for 10 seconds Make 2 series of 5 repeats