I got a great question from one of the members in the Exercises for Injuries Facebook Secret Group. Before I came up and did some videos today, I asked people in the group if they have any specific videos that they wanted me to do. This was one of the questions that I received:
“I just had a knee procedure, what are some exercises that I can do to help my knee recover fast?
It’s an excellent question and a really common one. I will go through three exercises along with the three important concepts that each of the exercises do which are important in the recovery process of the knee.
3 BEST Exercises to do After Knee Surgery
CLICK HERE to watch the YouTube video.
#1 – Knee Range of Motion
The first one is working on the knee range of motion, trying to rebuild the full range of motion back. You can do this in sitting where you use your hands to pull your knee up and try to bend that knee as far as you can and then straighten it out.
Knee Range of Motion
You can bring the heel down and then straighten it out. You can lift the heel, bend the knee, and bring that heel back and straighten it out. Try to work on that range of motion in the knee and get that range of motion back as much as you can.
A lot of exercises in knee procedures that are done at the very end in straightening the leg and the very end of bending the knees would be one of the last parts to come that is really common. You try to stay in ranges of motion that is pain-free. As you work on those ranges that are pain-free, your range will keep on increasing. You really have to work hard to get that range of motion back in the knee.
#2 – Strengthen the Knee Isometrically
The second one is strengthening the knee isometrically at different ranges of motion. Isometrics are very safe contraction. It is a contraction that is preferred when it comes to rehabilitating an injury in which the muscles around the joint are activating but the joint is not moving.
I get Donnalee to demonstrate it with the Bodyweight Deadlift at different knee ranges of motion. In doing this, you will need to pick a range of motion.
Bodyweight Deadlift focusing on Hip movement
Donnalee is going to focus on the movement happening in the hip, bending down and then coming back up. She will do a couple of repetitions at that range of the knee.
Bodyweight Deadlift with Knees slightly bent
Next, she will pick a different range of motion. This time she bends her knees a little bit more. She tries not to bend her knees forward. She tries to lean back and bend the knees. She will go through the deadlift movement at this different range of motion. Now, she is working on the muscles around the knee but the knees are in the same position. Also, she is working on the hip especially the glutes.
If we can strengthen those glutes by working on the other extension joint like hip extension, it will help the knee. You can go through different positions even deeper but not leaning forward, try to lean back and go through the bodyweight deadlift movement.
#3 – Single Leg Tubing Leg Press
You can use a loop tubing or like a Handle Tubing as you go through with the Single Leg Tubing Leg Press.
Single Leg Tubing Leg Press
Donnalee is in a seated position and she goes through that leg press movement. She’s straightening her leg out and then coming back. She tries to work her knee throughout as much range of motion that she can that is pain-free.
You have to decide the discomfort and painful range for you. Try to stay in that pain-free range and then keep on building up as you do more movements.
With the resistive tubing, it allows us to go through the other contractions of the muscle:
- Concentric contraction – the muscles are shortening and the joint is moving.
- Eccentric contraction – the muscles are contracting but they are elongating and the joint is moving.
There you go. If you are looking at quickly recovering from your knee injury, make sure to incorporate those three concepts and the given examples of exercise for each of them. First is work on the range of motion which is super important. The second one, work on the knee isometrically and we did that with the bodyweight deadlift with the knee at different ranges of motion. Thirdly, work on the Single Leg Tubing Leg Press.
Thank you very much for the question in the Exercises For Injuries Secret Facebook group. The Facebook Secret group is for anyone who purchased one of my products. They are invited into this Facebook Secret group page where I check in every single day and answer people’s questions about the program that they are doing or any questions that they have outside of the program. I hope to see you in the Facebook Secret group page.
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Rick Kaselj, MS