After Knee Replacement: Two Critical Exercises for Faster Recovery

A patient is recovering from knee replacement surgery and is engaged in a walking exercise.

Recovering from knee replacement surgery can feel tough. However, it is a big step toward feeling better and moving more easily. It is normal to wonder how to get your strength back and return to your daily routine safely.

 

One of the best ways to recover faster is by doing the right exercises. After knee replacement, two critical exercises can be pivotal for your recovery. They can make a big difference in building strength, improving movement, and helping you heal.

 

Let us learn more about these exercises, why they matter, and how you can do them.

Two Critical Exercises for Recovery After Knee Replacement

Physical therapy and exercise are vital components of regaining full knee function after surgery. The following are two of the most recommended post-surgery exercises by orthopedic experts.

1.    Heel Slides (For Restoring Knee Flexion)

Heel slides are a simple and highly effective exercise designed to restore your knee’s range of motion. They are typically recommended within the first few weeks after surgery. They can help you gently regain flexibility.

 

Follow these steps to perform heel slides:

 

  1. Start by lying flat on your back on a comfortable surface, such as a firm bed or exercise mat.
  2. Slowly slide your heel toward your butt to bend your knee that had surgery.
  3. Slide as far as is comfortable without causing significant pain.
  4. Hold the bent position for 5 seconds.
  5. Slowly slide your heel back to its starting position.

 

Repeat this exercise 10-15 times, two to three times each day or as recommended by your physical therapist. Gradually aim for a deeper bend as your knee becomes more flexible.

 

Heel slides will help improve your knee’s range of motion and reduce stiffness in the knee joint. They also prepare you for standing, walking, and other weight-bearing activities.

2.    Quadriceps Sets (To Strengthen the Thigh Muscles)

Quadriceps sets, or quad sets, are critical for rebuilding strength in the muscles surrounding the knee. Strong quadriceps muscles help stabilize your knee and support walking and other movements without pain.

 

Follow these steps to perform quadriceps sets:

 

  1. Lie on your back with your surgical leg straightened on a flat surface.
  2. Tighten your quadriceps muscles (the muscles on the front of your thigh). Do this by pressing the back of your knee toward the floor or mat.
  3. Hold the muscle contraction for 5-10 seconds.
  4. Relax for a few seconds before repeating the movement.

 

Repeat this movement 10-20 times, two to three times daily. Focus on maintaining good form and engaging the correct muscles.

 

Quadriceps sets strengthen the muscles surrounding your surgical knee. They also help improve knee stability and reduce the risk of falling. In addition, they enhance your ability to stand, climb stairs, and walk further distances.

 

Performing these exercises daily is a crucial step in your recovery. However, always consult with your physical therapist to ensure proper technique and progression. They will prepare a program tailored to your condition.

Why Are These Exercises Important

Recovery after knee replacement surgery does not begin and end in the operating room. Rehab exercises are just as important as the surgery itself.

 

Here are three main reasons why these exercises are vital.

Restoring Joint Function

Heel slides play an essential role in restoring the joint’s range of motion. Without them, scar tissue can develop, leading to stiffness that limits mobility.

Building Strength

Quadriceps sets rebuild muscle strength, which is crucial for stabilizing the knee. Weak muscles can lead to discomfort or an unstable gait.

Preventing Complications

Gentle movement through post-surgery exercises lowers the risk of problems like blood clots and stiffness. They also create the foundation you will need for long-term recovery.

 

Skipping these exercises can delay your recovery. It can also potentially diminish the success of your knee replacement procedure. Ensuring that you practice them consistently will give you better outcomes and help you return to your daily activities.

How Your Physical Therapist Can Assist in Recovery

Physical therapists play a crucial role in guiding your recovery process. They will work with you to design a personalized exercise plan. This program will be tailored to your specific needs and recovery goals.

 

Suppose you experience difficulties or worries while performing exercises such as heel slides or quadriceps sets. In this case, your physical therapist is there to offer guidance and reassurance. Think of them as your partner in achieving a faster and smoother recovery.

 

Here is more on how they contribute.

Assessing Your Progress

Physical therapists monitor your progress by evaluating improvements in your knee. This includes the joint’s range of motion, strength, and functionality over time.

Ensuring Proper Form

Performing exercises with proper technique is vital to preventing injury. Your physical therapist will demonstrate correct forms and make adjustments as needed.

Motivating and Setting Goals

Achieving milestones during recovery can be challenging. Therapists keep you motivated, guiding you to push gently past your comfort zone while staying safe.

Modifying Exercises

Every recovery process is unique, and your physical therapist can adapt exercises. They can also provide alternative movements based on your pain levels and progress.

Physical Therapy for Knee Replacement Surgery in Clarksville and Westminster

Recovering from knee replacement surgery may seem daunting. However, your physical therapist and orthopedic surgeon for knee replacement can aid you. With heel slides and quadriceps sets, you can reclaim the mobility and quality of life you deserve.

 

Do you require extra assistance or want a structured plan for physical therapy? The Orthopaedic Associates of Central Maryland Division is here to help. Our experienced healthcare team specializes in personalized recovery plans to ensure optimal results.

 

For various knee conditions such as knee arthritis and ligament tears, our board-certified and fellowship-trained orthopedic doctors can provide partial and total knee replacement surgery to alleviate severe knee pain. We also provide rehabilitation services, including individualized pain management plans and cold compression therapy (CCT) machines, to support your recovery after surgery.

 

To begin working toward your recovery goals, call us today at (443) 478-4449.

 

We look forward to serving you!