I received a great question from one of the members in the Exercises for Injuries Secret Facebook Group. Before I filmed some videos today, I asked people in the group if they have any specific video requests. 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?
This is 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 address pertaining to the recovery process.
3 BEST Exercises to do After Knee Surgery
CLICK HERE to watch the YouTube video.
#1 – Knee Range of Motion
The first exercise is working on the range of motion in the knee. Sit so that you can use your hands to pull your knee up. Try to bend your knee as far as you can and then straighten it out.
Knee Range of Motion
Bring your heel down and then straighten it out. You can lift your heel, bend your knee, and bring that heel back down and straighten it out. Try to work on the range of motion in the knee and get that range of motion back as much as you can.
After knee procedures, it is common to avoid the full range of motion; the full straightening and bending of the knee. Try to stay in ranges of motion that are pain-free. As you work on those ranges that are pain-free, your range of motion 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 exercise is strengthening the knee isometrically at different ranges of motion. Isometrics are very safe contractions. This contraction is preferred when it comes to rehabilitating an injury. In an isometric contraction, the muscles around the joint are activating but the joint is not moving.
I had Donnalee demonstrate this 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
Focus on the movement happening in the hip, bending down and then coming back up. Do a couple of repetitions at that range of the knee.
Bodyweight Deadlift with Knees slightly bent
Next, pick a different range of motion. This time bend your knees a little bit more. Try not to bend your knees forward. Go through the deadlift movement at this different range of motion. You are working on the muscles around the knee but the knees are in the same position. Also, you are 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 handle tubing as you go through the Single Leg Tubing Leg Press.
Single Leg Tubing Leg Press
In a seated position, go through the leg press movement. Straighten your leg out and then return back. Try to work your knee throughout as much range of motion that you can that is pain-free.
You have to determine 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 to quickly recover from your knee injury, make sure to incorporate those three exercises. First, work on the range of motion which is super important. Second, work on the knee isometrically, which we did 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 has 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.
Make sure to swing by ExercisesForInjuries.com. Enter in your injury or pain. There’s a good chance that I have an article, an interview, or a video that will help you overcome your injury or pain.
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Rick Kaselj, MS
If you are suffering from nagging injury caused by knee pain or soreness, then it’s time for you to take charge of your Knee Pain and eliminate it safely. Click here to grab your own copy of the Knee Pain Solved program.