Knee And Ankle Stability Exercises Pdf

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knee and ankle stability exercises pdf

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Your leg muscles may feel weak after surgery because you did not use them much with your knee problems. Surgery corrected the knee problem.

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Our videos have been provided courtesy of Physiotec. The creators of innovative and adaptable exercise software for physiotherapists. We recommend that you seek advice from a physiotherapist or healthcare professional before starting any new exercise regime. If any of these exercises worsen your pain, please seek urgent medical advice. See our coronavirus content including current restrictions by country , vaccines , PPE , re-opening services , private practice , workplace and test and trace.

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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. You can track how often you do your exercises on the home exercise program tracking sheet.

It is important to work on your knee motion bending and straightening after knee replacement surgery. This will help you walk without a limp and get up and down easier from a chair, toilet or bed. It is important to work on regaining strength after knee surgery. This will help you get back to doing the things you enjoy.

You will be able to do this by doing leg strengthening exercises as instructed by your physical therapist. Go to activities that will help with strengthening. It is important to walk often throughout the day. This will help you get back to walking outside and in the community. Follow any additional instructions given to you by your healthcare provider or therapist. Do these activities to help reduce the amount of swelling and improve circulation after surgery. How often: At least 3 times a day.

You will have swelling in your leg and foot after surgery. Your swelling may increase after you leave the hospital. This is common and should gradually go away. It is important to try to keep your swelling down. The activities below will help you with managing swelling and pain. Important: When your knee is swollen, it will be hard to bend it.

Once the swelling goes down, it will be easier to bend and straighten your knee. You will also have less pain. Do these stretches to increase your knee motion. How often: 3 times a day. Sit on a sturdy chair with your lower leg on an equal height chair or solid surface in front of you. Relax your muscles to let your knee straighten. You should feel a gentle stretch on the back of your knee. You can do thigh squeezes to increase the stretch.

Do this stretch for 5 to 10 minutes. You can also do this stretch lying on your bed with a rolled up blanket or towel under your ankle. Step 1: Sit toward the front of a sturdy chair. Bend your knee by slowly sliding your foot back-and-forth, resting briefly as needed. Try to move your foot back farther each time as you are able.

You can use your hands to help. Do this for a few minutes as a warm up. You may want to use a plastic bag under your foot to help it slide easier. Step 2: Slowly bend your knee back until you feel a gentle stretch. Scoot your body forward on the chair to increase the stretch as you are able. Your heel may lift from the floor but do not lift your hip. Hold for 20 to 30 seconds.

Return to the starting position and relax. Repeat 3 times. The stretching should be more slow and gentle than fast and forceful. Try to keep your muscle relaxed throughout the exercise. Do these exercises to strengthen your muscles.

How often: 2 times a day. Do 10 repetitions of each exercise. If you are comfortable with the exercises, gradually increase the number of repetitions until you reach 20 repetitions.

Do your exercises lying down for the most comfort. Your bed is an excellent place to do your exercises. Pump your feet up and down by pulling your feet up toward you, then pushing your feet down away from you.

Next, rotate your feet clockwise and counterclockwise. Tighten the muscles on the top of your thigh by pushing the back of your knee down into the bed. Hold for 5 seconds and relax. Bend your surgical hip and knee by sliding your heel up toward your buttocks while keeping your heel on the bed.

Slide your heel back down to the starting position and relax. Keep your kneecap pointed up toward the ceiling during the exercise. You may want to use a plastic bag under your heel to help it slide easier. Slide your surgical leg out to the side, keeping your kneecap pointed up toward the ceiling. Slide your leg back to the starting position. Lie on your back with a rolled-up blanket or towel at least 6 inches in diameter under the knee of your surgical leg.

Straighten your surgical leg. Work up to holding for 5 seconds. Slowly lower your leg down and relax. The back of your knee should stay in contact with the blanket or towel during the exercise. Bend your non-surgical leg with your foot flat on the bed.

Tighten the muscles on the top of your thigh, stiffening your knee. Raise your surgical leg up about 12 inches , keeping your knee straight. Sit on a sturdy chair or on the side of your bed. Straighten your knee. Besides your exercise program, you must leave time for walking. It helps build your strength and endurance.

See mobility and activity techniques for more specific information about mobility techniques. Knee Replacement. Home exercise program. Swelling It is important to try to keep your swelling down after surgery. You will be able to do this by: lying flat with your leg at the level of your heart putting a cold pack on your knee actively pumping your muscles through ankle pumps balancing activity with rest Go to activities that will help with swelling. Range of motion It is important to work on your knee motion bending and straightening after knee replacement surgery.

You will be able to do this by: doing knee bending and straightening stretches as directed by your therapist sitting with your knees bent during meal times not resting with your knee bent over a pillow Go to activities that will help with range of motion.

Strengthening activities It is important to work on regaining strength after knee surgery. Walking It is important to walk often throughout the day. You will be able to do this by: walking around your home using a front-wheel walker, crutches or a cane assistive walking device your therapist instructed you to use walking with the "heel-toe" pattern that your therapist taught you to help keep you from walking with a limp gradually increasing the distance you walk Get additional instructions on how often to walk.

Swelling Do these activities to help reduce the amount of swelling and improve circulation after surgery. How often: At least 3 times a day You will have swelling in your leg and foot after surgery. Lie on your back and elevate your leg using pillows when icing and doing ankle pumps. Rest and elevate Lie down with your surgical leg at or above the level of your heart for at least 20 minutes.

You may place two to three pillows lengthwise beneath your surgical leg if you have an increase in swelling. Call your surgeon if you are concerned about the amount of swelling you have or if your swelling does not improve.

Ice While you are resting and elevating, place cold packs around your knee for 15 to 20 minutes at a time.

Place a clean, dry towel or pillowcase between your skin and the cold pack. Muscle pumping exercises Do the following exercises 10 times each while you are lying down resting.

Ankle pumps and circles Pump your feet up and down by pulling your feet up toward you, then pushing your feet down away from you. In addition, rotate your feet clockwise and counterclockwise. Ankle pumps should also be done 10 times every hour while you are awake. Activity It is important to gradually increase your out-of-home activity during the first few weeks after surgery.

If you do too much activity, your knee may become more swollen and painful. Range of motion Do these stretches to increase your knee motion.

Physio Exercise Programmes - for printing

Here are some examples of exercises for you to try. The exercises may be suggested for a condition or for rehabilitation. Start each exercise slowly. Ease off the exercises if you start to have pain. You will be told when to start these exercises and which ones will work best for you.

Many people experience foot or ankle pain at some point. By keeping the feet strong, a person can alleviate soreness, and improve overall health and flexibility. Regularly exercising and stretching the feet and ankles can help to ensure that muscles are providing the best support. These exercises may also increase the range of motion in the feet, keeping a person active for as long as possible. Most foot exercises are simple and require no complicated equipment. They can be done at home or in the gym as part of a regular exercise routine.


For the following exercises stand with your knee slightly bent on your ___affected​___unaffected leg. Use an exercise band tied above your ankle. Attach the other​.


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Posted on June 8, Stand with your feet shoulder-width apart. Stand with feet hip-width apart and take a big step forward. After your set, repeat the exercise on the left side.

Check out these 5 great exercises to strengthen your knees so you can enjoy your day-to-day activities with less pain, popping and stopping. One of the best ways to develop stronger knees and ward off future injuries is to build strong, fluid and solid muscles around the knees and in your legs and core. By incorporating precise knee stretches and targeted exercise for knee pain into your routine, you can revamp and enhance the strength of those achy knees that have been bothering you for years.

Experts agree that one of the most important things a runner can do to prevent joint pain is to incorporate strength work into our training routine. Strengthening exercises condition muscles, tendons, bone and cartilage so that they can better tolerate the stress of running. The exercises here, from physiotherapist Mark Temme, work the muscles that support your hip, knee and ankle joints. Once you can do these exercises with proper form, add some weight. Temme says that runners should work up to being able to do six to eight repetitions with a weight that is heavy enough so that the last few repetitions in a set are difficult.

5 Great Exercises to Strengthen Your Knees

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