Monday, April 8, 2024

Quad Strengthening Exercises After Knee Surgery

Exercise #: Heel Slides

Wake Up and Strengthen Your Quads After Surgery

After a knee replacement, there’s a good chance your knee will regularly get stiff. “Bending the affected knee can be painful, but it’s something that should be encouraged so that you don’t develop scar tissue,” says Alice Holland, a doctor of physical therapy and director of Stride Strong Physical Therapy in Portland, Oregon. Stephen Incavo, MD, an orthopedic surgeon at Houston Methodist agrees: “A replaced knee may not have the full range of motion that a healthy knee joint does, and this exercise can help increase that range of motion.”

Lie on your back with your non-knee replacement leg straight out in front of you, and bend your other knee, sliding that heel close to your buttocks. Stop when you feel pain, but stay at that angle of knee bending for a second or two before sliding that heel away from your butt. Do three sets of 10 reps, then rest.

Improve Your Quadriceps Activation To Improve Your Knee Extension

Knee extension is not just a recommendation it is needed! Hypothetically, you could walk on a bent knee but this is going to waste energy and ultimately limit your movement endurance. Instead, lets get you moving efficiently by achieving and keeping full knee extension.

Michael Lau, PT, DPT, CSCS

rehab Co-Founder & Chief Product Officer

Michael was born and raised in Northern California but now currently resides in Sunny SoCal ever since attending the University of California, Los Angeles as an undergraduate majoring in physiology. After his undergraduate studies, he received his Doctorate in Physical Therapy from cross-town rival the University of Southern California. As a licensed physical therapist with a strong background in strength and conditioning, Michael likes to blend the realms of strength training and rehabilitation to provide prehab, or preventative rehabilitation, to his patients. A common human behavior is to address problems after they become an issue and far often too late, which is a reactionary approach. He believes the key to improved health care is education and awareness. This proactive approach-prehab-can reduce the risk of injuries and pain in the first place. He is a huge proponent of movement education and pain science. Clinically, he has a special interest in ACLR rehab and return to sport for the lower extremity athlete.

Disclaimer The content here is designed for information & education purposes only and is not intended for medical advice.

Types Of Quad Exercises To Do After Knee Replacement

Your leg muscles may feel weak after surgery because you did not use them much with your knee problems. Surgery corrected the knee problem. Your home exercise program will include activities to help reduce swelling and increase your knee motion and strength. This will help you move easier and get back to doing the activities you enjoy. The quadriceps tendon, which is located above the kneecap, is typically cut and sutured back together during surgery. Physical therapy exercises that engage the quad muscles are essential to your healing, recovery, and pain reduction.

You May Like: How To Enlarge My Breast Without Surgery

Sitting Unsupported Knee Bends

Sitting on the bedside or a sturdy chair, have your thigh supported just as in the exercise above.

Bend your knee as far as it can go until your foot rests on the floor.

With this position, your foot lightly resting on the floor, slide your upper body forward in the chair to increase the bend in your injured knee.

Hold this stretch for 5 to 10 seconds in total before straightening your leg fully. repeat as many times as you can until your leg starts to feel fatigued or until your knee can bend completely.

Best Exercise After Knee Surgery: The Way To Recovery

Andrew Millett MSPT,SFMA, CSCS on Instagram: Quad Strengthening ...

Recovering your previous level of activity before the deterioration of the knee joint is usually possible. You must re-establish leg muscle strength, which may have been compromised due to your knee difficulties.

Well discuss how you might heal, what your range of motion would be, and how you can avoid issues while developing strength following surgery throughout your therapy for this significant operation.

Also Check: Ny Hospital For Special Surgery

What Is Microfracture Surgery

Microfracture surgery is a procedure done to correct problems with the articular cartilage of your knee. The procedure is performed by using an awl to make tiny holes through damaged cartilage and into the underlying bone of your knee joint. Small cartilage clots then form, and those clots heal and create a smooth surface on your knees cartilage. The surgery is typically performed as an arthroscopic procedure.

Any condition that causes damage to the articular cartilage of your knee may benefit microfracture surgery. This may include:

A simple X-ray done by your surgeon can determine if the cartilage in your knee is torn or worn enough for microfracture surgery. Magnetic resonance imaging may also be done prior to surgery to assess the cartilage damage and to see if other problems, like a ligament or meniscus tear, may also be affecting your knee.

Surgery is usually performed as an outpatient procedure. You will go home the day of surgery to begin your recovery. Your surgeon will have you follow up at regular intervals to check on your progress. Within a few weeks after microfracture surgery, you may be able to start physical therapy.

How Do You Loosen Tight Muscles After Knee Replacement

Lie on your back, with your unaffected knee bent, and squeeze your quad/thigh high. It is best to roll up a towel and place it under the knee that is affected . Hold the thigh muscles for 5 seconds, then release them gently and slowly. Rest one minute before repeating the set of ten times, which should take about 2 minutes.

Don’t Miss: Oral Surgery Hawaii Dental Implants And Wisdom Teeth

The Best Leg Strengthening Exercises After Surgery

After surgery to the hip, knee, ankle, or foot, the muscles of the leg often become weak from decreased use during recovery. For this reason, it is important to begin strengthening these muscles once your physician gives you the green light to do so.

Gaining back strength that you have lost after an injury or after surgery is an important step in obtaining full functional mobility and a full recovery.

Recommended Reading: What Is Nano Knee Surgery

Think Beyond The Knee

Quad Sets After Knee Surgery – (6 Variations)

Typically, early and mid-phase programs focus exclusively on resolving knee mechanics. It is becoming accepted that weakness of core and hip muscles are risk factors in lower extremity injury risk- and in particular ACL injuries., A systematic review by Petersen et al. revealed deficits in hip muscle strength after ACLR. Beyond injury prevention, proximal dysfunction is associated with high risk movement biomechanics and linked to PFP., Strong evidence currently exists that patients with anterior knee pain have deficits in hip abduction, hip extension and external rotation strength. Hip muscle strengthening is effective in reducing the intensity of pain and improving functional capabilities in patients with PFP and should form part of the ACLR rehabilitative program focused on resolving knee extensor strength deficits.

Recommended Reading: Knee Walker Mobility Scooter

Don’t Miss: Types Of Inner Ear Surgery

Get Up And Get Moving

After a knee replacement, the patient is strongly encouraged to get up and move almost as soon as the anesthesia wears off. Early mobility is key to the prevention of blood clots, which is a risk of lower extremity surgery. Getting up and moving is also crucial in reducing swelling, which will hinder range of motion.

Isometric Workout For Muscle Strengthening To Reduce Knee Pain

I suggest performing these exercises on both legs, even though you may only have knee pain on one leg. This will allow for equal strengthening and could actually help support the knee even better.

Also, if you experience any pain, please stop performing the knee strengthening exercises and consult your doctor, physical therapist or trainer to make sure you are performing the exercises correctly. Take it slow. Over time, you will get stronger!

Beginning Workout

Quadriceps Stengthener

Lay on your back. Place a rolled up towel or a small foam roller beneath the knee. Activate the thigh muscles in order to straighten the knee and hold the contraction for 5 seconds. Release. Repeat 10 times on each side. This will strengthen the quadriceps.

Straight Leg Raise

Lay on your back. Stretch both legs out on the floor. Lift the right leg up to about 6 inches off the floor and hold the contraction for 10 seconds. Make sure to keep abs tight. It may help to place hands underneath you at the lower area of the back for support as you want to avoid arching. Make sure to engage those quadriceps! This will strengthen the quadriceps and your core. Repeat 5 times on each side.

Hip Adduction

Lay on your back on the floor. Bend knees keeping feet on the floor. Place a small pillow, lightweight ball or foam roller between the knees. Squeeze the legs towards the object you are holding and hold for 510 seconds. Release and repeat 1020 times. This will strengthen the inner thigh muscles.

Hip Raise

You May Like: Private Health Insurance That Covers Bariatric Surgery

Long Arc Quad 0 To 90 Degrees

Get set up seated on the edge of a surface with your feet hanging off at a 90 angle. Place a band around your ankles. On the side, you want to perform this exercise, kick the leg straight until your knee is fully straight, hold for a moment, then slowly return to starting position and repeat. Your other leg shouldnt move to keep tension on the band. You will feel your quadriceps, the muscles on top of your thigh working with this exercise. Do not move the other leg, do not move the rest of your body, and limit the motion to your knee.

How Much Walking Should You Do After Knee Surgery

Quad Strengthening Physical Therapy Exercises For Knees

Most physical therapists recommend that you walk as much as you feel at ease. Begin by taking modest steps over a short-range, aided by an assistive device if necessary. Work your way up to the point where you can comfortably cover a greater distance. However, remember that exercising too much might cause discomfort and edema, delaying your recovery.

Your orthopaedic surgeon and physical therapist may recommend that you exercise for 20 to 30 minutes, 2 or 3 times a day and walk for 30 minutes, 2 or 3 times a day during your early recovery. They may suggest some of the exercises shown below.

Comment below to share your thoughts. Plus read on Recovery Time after knee replacement. Also check the trusted supplements for back pain.

Recommended Reading: How Much Is Cherry Eye Surgery For Dogs

How Long Does It Take To Regain Quad Strength

The time it takes to regain quad strength after an injury varies depending on the severity of the injury. For a minor quad injury, such as a strain, it may only take a week or two of light exercises to regain strength. However, for a more severe injury, such as a tear, it may take several weeks or even months of physical therapy to regain full quad strength.

The strength, activation, and morphology of the quadriceps femoris muscle group were examined in 61 patients who had total knee arthroplasty for osteoarthritis of the primary knee. During the preoperative period, the surgical limb was significantly weaker and smaller than the nonsurgical limb. If voluntary muscle activation is impaired, it may take time for visible gains in strength and muscle hypertrophy to occur. Total knee arthroplasty is one of the most successful treatments for arthritis pain relief. There is little known about how long it takes to recover the strength of the quadriceps following surgery. Patients were subjected to a progressive strength training program after surgery. TKA had a positive impact on voluntary muscle activation as well as muscle hypertrophy.

Its likely that youll need more time to heal after experiencing a quad strain. Depending on the severity of the quad strain, it could take up to eight weeks to heal and necessitate extensive rest, physical therapy, and possibly surgery.

What To Expect After Knee Replacement

You can expect to be up on your feet within a day. That might be hard to do on your own at first. The quad is made up of 4 large muscles. When they are contracted, the knee straightens. The quadriceps tendon attaches the large quad muscles to the kneecap. The quad muscles and tendons are essential for knee stability and movement. After a traditional knee replacement, it typically takes 10 to 12 weeks for the quad tendon tissue to heal and it may take longer to regain all the strength and function.

Don’t Miss: Hospital For Special Surgery Stamford Ct

The Role Of The Quadriceps Muscles In Walking

The main purpose of the quadriceps muscle is to support your bodyweight while walking, particularly when the knee is in a flexed position. This kind of knee flexion occurs during the loading response phase of your gait, which is when a majority of your body weight is shifted onto your leading leg:

But even before your quads have to bear your bodyweight, theyre already being utilized to achieve full extension at the knee, too.

This occurs during terminal swing, which is the moment just before your foot makes contact with the ground for your next step. During this swing phase, your quads extend the knee joint in preparation for the impact of your foot making contact with the ground, and they will stay active throughout the flexion of your knee .

The graph here represents the activation levels of the rectus femoris muscle during a walking gait analysis:

Because the quadriceps play such a key role in sufficient knee extension and flexion, its important to ensure they remain active and strong to protect the knee joint from insufficient shock absorption.

Lunge Exercises For Quadriceps

4 Quadriceps (VMO) Strengthening Exercises for Painful Knees

If you are progressing well with your quadriceps exercises for knee pain, then it might be time to try doing some lunges. If you are just starting out with quad exercises however, these may well be too challenging at first and may aggravate your knee pain.

The same principles apply for lunges as for squatting exercises for quadriceps so make sure to read back through the top tips before starting these.

Recommended Reading: Hip Dip Filler Surgery Cost

Utilize The Powers Of Electrical Stimulation

Neuromuscular electrical stimulation appears to be a promising intervention for use after ACLR. NMES allows for the direct activation of the motor axon, and could allow for the direct recruitment of the inhibited motoneurons. Muscle activation by means of NMES allows for the recruitment of a greater proportion of type II muscle fibers when compared with voluntary contractions of a similar intensity.- Furthermore, although, during voluntary contractions there is a logical order of recruitment beginning with the smallest motor units and progressing to the largest motor units, NMES results in a reversal of the order of motor unit recruitment. The activation of type II motor units are essential to achieve a higher level of quadriceps force production, as well as sufficient power and RFD. As such, their recruitment by means of NMES undoubtedly should aid in the quest to achieve complete recovery of quadriceps strength. A recent meta-analysis reported that use of NMES in addition to standard physical therapy appears to significantly improve quadriceps strength and physical function in the early post-operative period compared to standard physical therapy alone.

How To Improve Quadriceps Activation

The quad set is paramount to re-gaining quadriceps activation. After an injury , there is lot of swelling in the knee that accumulates. This swelling leads to a phenomenon called arthrogenic muscle inhibition, in which there is an inability to completely contract a muscle despite no injury to the muscle or innervating nerve. This quadriceps activation failure is caused by neural inhibition. Its essentially the nervous system not allowing the normal pathways of muscle activation to occur. The best evidence to date supports the use of therapeutic exercise and icing to improve quadriceps activation. Our favorite exercise to re-teach patients quadriceps activation is the all-mighty quad set. The quad set facilitates lots of quadriceps activation practice and helps with the development of a new brain-body connection. Follow this foolproof guide provided in this article to wake your quad back up!

Read Also: Did Renee Zellweger Have Plastic Surgery

Vmo Inner Range Quads

Depending on your injury, these exercises are done as soon as pain allows. In some cases, this may be within a day or so of injury after the acute stage has passed.

Position your knee in partial flexion by placing a towel or foam roller underneath. Straighten your knee and hold the contraction for approximately 5 seconds and relax.

Exercise #: Stationary Bike And Elliptical Machine

5 Quad Exercises to Do After Knee Replacement

These cardiovascular exercises are especially beneficial because they help strengthen the quadriceps muscles, says Geller. This is particularly important after a knee replacement because the quads are essential to movement and stability in the knee. These exercises are non-impact, which is safer for your knees than high-impact exercises like running, says Geller. Bill Bryan, MD, an orthopedic surgeon at Houston Methodist adds that when he tells patients whove had a knee replacement to use the stationary bike, he recommends that they push down harder on the pedal with the leg thats had the knee replacement. This will maximize the benefits of this exercise, says Bryan.

Don’t Miss: After Acl Surgery When Can I Walk Normally

Theres A New Joint In Town

Often a person having total knee replacement surgery has experienced pain that has limited activity and exercise before the surgery. That leads to weakened supporting muscles before the surgery is even done. The result is a new joint but a lengthy recovery time. Consistency in performing a guided exercise program is the answer to a successful and shortened recovery time.

Latest news
Related news