Complementing professional physical therapy with consistent home exercises and self-care routines is essential for full recovery after knee surgery. At Twin Boro Physical Therapy in Manahawkin, NJ, we provide patients with the tools and guidance to continue their recovery outside the clinic, helping them regain strength, mobility, and confidence.
Home Exercises to Complement Physical Therapy
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Heel Slides: Improve knee flexibility and range of motion.
- Sit or lie down with your legs extended.
- Slowly slide your heel toward your buttocks, bending your knee as much as possible without causing pain.
- Hold the position for a few seconds, then slowly slide your heel back to the starting position.
- Repeat 10-15 times, gradually increasing the bend as your knee becomes more flexible.
- Quadriceps Sets: Strengthens the quadriceps muscles to support knee stability while minimizing knee strain.
- Sit or lie down with your legs straight.
- Tighten your thigh muscles by pressing the back of your knee flat against the floor or bed.
- Hold the contraction for 5-10 seconds, then relax.
- Repeat 10-15 times for each leg. This exercise helps build strength without putting excessive strain on the knee.
- Straight Leg Raises: Strengthens the quadriceps and hip flexors while minimizing knee strain.
- Lie on your back with one leg bent and the other leg straight.
- Tighten the muscles in your straight leg and slowly lift it to the height of your bent knee.
- Hold the position for a few seconds, then slowly lower your leg.
- Repeat 10-15 times on each leg.
- Ankle Pumps: Promotes circulation and reduces the risk of blood clots after surgery.
- While sitting or lying down, flex your foot to point your toes upward.
- Then, extend your foot to point your toes downward.
- Perform this motion continuously for 1-2 minutes on each foot.
- Seated Knee Extensions: Strengthens the quadriceps and improves knee extension.
- Sit in a chair with your feet flat on the floor.
- Slowly straighten your knee and lift your foot until your leg is fully extended.
- Hold the position for a few seconds, then slowly lower your leg back to the starting position.
- Repeat 10-15 times on each leg.
Self-Care Tips for a Successful Recovery
- Ice and Elevate: Reduces swelling and helps to manage pain.
- Apply ice to your knee for 15-20 minutes several times daily, especially after exercise.
- Keep your leg elevated above heart level while resting to help reduce swelling.
- Stay Hydrated and Eat Nutritious Foods: Provides your body with the nutrients it needs for tissue repair and recovery.
- Aim to drink at least 8 to 10 glasses (64 to 80 ounces) of water throughout the day.
- Focus on a balanced diet rich in protein, vitamins, and minerals.
- Listen to Your Body: Avoids overexertion and prevents setbacks.
- Pay attention to how your knee feels during and after exercises.
- Some discomfort is normal, but sharp pain or swelling indicates you may be overdoing it.
- Adjust your activities accordingly and consult your physical therapist if you have concerns.
- Maintain a Consistent Routine: Promotes steady progress and prevents stiffness.
- Create a daily schedule for at-home exercises.
- Follow the plan provided by your physical therapist.
Take Control of Your Recovery!
Consistency and dedication are vital to successful rehabilitation after knee surgery, and incorporating these home exercises and self-care tips into your routine can enhance your recovery. With support from Twin Boro Physical Therapy in Manahawkin, NJ, you can take control of your recovery and achieve lasting knee health.
