Video: Ejercicios de recuperación después de una cirugía de rodilla

The following exercises are recommended to help reduce swelling and pain, increase range of movement, strengthen the muscles around the knee joint and prevent future problems.

Lista de reproducción: Knee Replacement Recovery Exercises

3 videos

Reproducción automática de videos

Knee Replacement: Outer Glutes Strengthening with Lilly Sabri | Patient Physio

Lilly Sabri, MHPC

1:19

Knee Replacement: Outer Glutes Strengthening with Lilly Sabri | Patient Physio

Lilly Sabri, MHPC

1:56

Knee Replacement: Inner Range Quadriceps with Lilly Sabri | Patient Physio

Lilly Sabri, MHPC

1:50

Knee Replacement: Inner Thigh and Glute with Lilly Sabri | Patient Physio

Lilly Sabri, MHPC

Range of movement exercises

Knee flexion/extension sitting on the floor

1. Sentado con las piernas estiradas frente a ti, apoya la espalda si es necesario.

2. Place a plastic bag under the heel and slide it towards your bottom, using your hands or a band around the foot for support if necessary.

3. Slowly and controlled, straighten leg back out to the starting position.

4. Repeat 10 times on each affected knee, twice daily.

Knee flexion/extension sitting

An alternative to the previous exercise, should you struggle getting on and off the floor.

1. Sit upright in your chair with both feet planted on the floor.

2. Start by straightening the operated knee out as far as possible and in a slow controlled movement bend it back down and as far under the chair as possible.

3. You can use the non-operative leg to aid this further by hooking the ankles and assisting the foot further under the chair.

4. Repeat this movement 10 times on each affected leg, twice daily.

Stretches for the muscles of the knee joint

Estiramiento de cuádriceps

1. Párate con las manos apoyadas en el respaldo de una silla.

2. Dobla una rodilla y lleva tu pie hacia tu trasero.

3. Hook your hand around your ankle and pull the ankle closer towards the bottom to feel a stretch in the thigh muscle at the front of the leg.

4. Asegúrate de mantener las rodillas juntas.

5. Mantén el estiramiento durante 20 segundos; repite tres veces en cada lado, dos veces al día.

6. To simplify, either hold on to your trouser legs or place a towel or band around the ankle. This can also be completed lying on your side with the operated leg up.

Estiramiento de isquiotibiales

1. Sit upright in a chair with both knees bent.

2. Bring your bottom towards the front of the chair.

3. Straighten the operated leg as much as possible and flex your foot - toes to the sky.

4. Take your body weight forward.

Strengthening for the knee muscles

Isometric quads

1. This a simple but very effective exercise for people with very weak quads (particularly after surgery).

2. Sentado en el suelo, apoya tu espalda y coloca tus piernas rectas frente a ti.

3. Start by pushing one knee down into the ground, feeling the quad (thigh) muscle activate.

4. Mantén durante 10 segundos y repite 10 veces en cada pierna, dos veces al día.

Cuádriceps de rango interno

1. Start sitting on the floor; support your back and position your legs straight in front of you.

2. Coloca una toalla de mano enrollada debajo de una rodilla.

3. Apunta tu pie hacia el techo antes de empujar tu rodilla hacia abajo en la toalla. Deberías sentir que tu talón se levanta del suelo.

4. Mantén durante 10 segundos y repite 10 veces en cada pierna, dos veces al día.

Elevación de pierna recta

1. Una progresión de los ejercicios anteriores.

2. Sentado en el suelo, apoya tu espalda y coloca tus piernas rectas frente a ti.

3. Turn your foot outwards; push your knee down into the floor before lifting your leg off the ground 4-6 inches.

4. Hold for five seconds and repeat 10 times on each leg, twice daily.

Sentarse a pararse

1. Start sitting on a chair.

2. Without using your hands for support, stand up from the chair and then sit back down again in a slow and controlled movement.

3. Complete this exercise 20 times.

4. A medida que mejores, aumenta gradualmente el número de repeticiones hasta 50; también puedes intentar este ejercicio desde una silla más baja.

Sentadilla en la pared

1. Ponte de espaldas a la pared.

2. Coloca tus pies a la distancia de los hombros y alejados de la pared.

3. Desliza lentamente tus manos por la pared mientras bajas tu cuerpo a una posición de cuclillas.

4. No permitas que las rodillas se doblen hacia adentro, manteniendo las rodillas directamente sobre los dedos del medio.

5. Mantén durante 10 segundos y repite 10 veces, dos veces al día.

6. If you do not have access to a wall, you can complete a standing squat, ensuring your knees stay in line with your middle toes, your weight is distributed back through your heels and your chest remains proud and open. If you get an increase in knee pain, you should stop and seek professional advice.

Adductor (inner thigh muscle)

1. Sitting on a chair with your back supported.

2. Place a small soft ball or pillow in between the knees.

3. Engage your stomach muscles; squeeze the ball in between your inner thighs.

4. Hold for 10 seconds; repeat 10 times, twice daily.

Static glutes

1. Sitting on a chair with your back supported.

2. Clench your bottom muscles together and hold for 10 seconds; repeat 10 times, twice daily.