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
2.
Extension of knee with elevation of the leg
3.
Exercises for muscle tonus
4.
Static 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
A. B. C. D. E. F.
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
A. B. C. D. E. F. G. H.
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
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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