With These 3 Exercises straighten your legs. Lift the leg with the problem knee 1–2 feet off the floor while keeping it straight. Then lower it to the floor again and repeat. Do this 8–12 times. This will strengthen your quadriceps and hip-flexor muscles, both of which will be key to regaining mobility after the operation. SITTING KICKS While sitting in a stable chair, raise your leg straight out in front of you like a slow kick. Once your leg is as high as it can go, hold that position for five seconds, then slowly lower your leg back to the floor. Do three sets of 5–20 repetitions of this exercise. Sitting kicks work your quads through their full range of motion, ensuring you have good flexibility.
CLAMSHELLS Lie on your side, with your problem knee resting on top. Keeping your feet together, raise the top knee away from the bottom knee. Repeat this for three sets of 5–20 repetitions. This exercise flexes your rotators and abductors, which you will rely on for balance after knee surgery. If you have trouble performing these exercises, want the guidance of one of our expert therapists, or just have questions, please pay us a visit. Our medical professionals are well-versed in prehabilitating and rehabilitating clients who have undergone knee surgery. We’ll work with you to ensure you go into the operating room with the best possible chance for a speedy recovery!
Most people tend to think of physical therapy as a response to body ailments and injuries, but it can work just as well to pre- empt them. And studies show that prehabilitation can drastically reduce your recovery time, making rehabilitation less challenging. This is especially true of knee surgery, where having strong, flexible joints in the legs aids in recovery. At the very least, do the following exercises before knee replacement surgery. They are designed to strengthen the joints and muscles that will be key to your recovery. If you experience pain or extreme discomfort while performing any of these exercises, please come see us immediately. STRAIGHT LEG RAISES Let’s start simple. While lying on your back, Grilled Ranch Potatoes Ingredients • 2 pounds baby potatoes, halved • 1/4 tablespoon extra-virgin olive oil • Juice of 1/2 lemon
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• 1/2 packet ranch seasoning • Ranch dressing for drizzling • 1 tablespoon chopped fresh chives • Bacon bits (optional) • Salt and pepper to taste Instructions 1. Heat grill to medium. In a large pan, toss potatoes with olive oil, lemon juice, and ranch seasoning. Season generously with salt and pepper. 2. Skewer potatoes. (If using wood skewers, be sure to soak in water an hour before grilling.) Grill until tender and lightly charred, about 15 minutes. 3. Drizzle with ranch and garnish with chives and bacon bits.
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