Ways to Improve Knee Extension_Prep Performance Center

Top 10 Ways to Improve Knee Extension

After ACL-R Surgery

Knee Extension – After ACL surgery, rehab can be a slow, painful process – but it doesn’t have to be!

A big part of ACL surgery rehab is improving your knee flexion (bending your knee) and knee extension (straightening your knee).

However, if you properly warm your knee up, these 10 simple steps for improving your knee extension or helping you strengthen your knee better should be easy to complete. See related article by Mayo Clinic.

Please note that all of these exercises should be approved by your orthopedic surgeon and Doctor of Physical Therapy. In order to protect your knee and the soft tissue that was repaired, you want to be approved to add these exercises.

Below you will find the secret to improving knee extension, and being able to strengthen your knee with little to no pain.

If you can follow these steps, I am confident you will meet your range of motion goals in no time and with limited to no pain along the way.

Pain Management (Knee Extension)

  • Elevate your legs for 20 mins and take your pain meds at least 20 min before

Cryotherapy/ICE

  • Ice an hour and then Wrap your knee with an Ace Wrap to minimize swelling after icing

Walk

  • Walk for 10min prior to beginning your program (bend your knee when walking)

Effleurage (Knee Extension)

  • Complete Effleurage for 3-5 min to reduce swelling
  • Gently massage your leg and pull up towards your heart

Hamstring Stretch

  • Complete Hamstring Stretch on bed 3 x 45s
  • Lie on back and use a strap to pull leg toward ceiling

Thomas Test Stretch

  • Complete Modified Thomas Test Stretch 3 x 45s
  • Lie on back and gently let surgical leg hang off edge of bed

Quad Set (Knee Extension)

  • Complete Quad Set 2 x 10 5s hold (Use Towel Roll for Cues)
  • Lie on your back, towel behind knee, squeeze quad and straighten leg

Straight leg Raise

  • Complete Straight Leg Raise 3 x 10
  • Lie on your back, Quad Set into towel, then raise leg (toes to nose)

Prone Quad Set

  • Complete Prone Quad Set  2 x 10 (5s hold)
  • Lie on your belly, toes pointing down, squeeze quad and straighten knee to ceiling

Prone Knee Hang (Knee Extension)

  • Complete Prone Knee Hang 3 x 1min Adding a minute as tolerated
  • Lie on your belly with your knee and calf hanging off the bed

Read More Article: 11 Steps To Improve Knee Flexion After ACL Surgery


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Tips to Recover - Elderly Woman Sitting In Wheelchair Holding Knee Prior To Knee Surgery

7 Tips To Recover From Knee Replacement Surgery Fast

Tips to Recover – I guess you are questioning now on what is the fastest way to recover from knee surgery? If you’re waiting for surgery after a serious knee injury, and searching for the best ways to recover from knee replacement surgery…

Or you’ve already had knee surgery and you’re finding it much more painful, and you’re desperate for a faster recovery so you can get back to normal fast, this blog is for you!

7 Tips To Recover From Knee Replacement Surgery

After total or partial knee replacement surgery, it can be incredibly difficult to recover with the pain, stiffness and tiredness.

In our experience of treating hundreds of patients before, and after their knee surgery, there are some proven ways that can speed up recovery.

With the right support, you can get back to walks, enjoying exercise and being able to move pain-free.

(1) Move Little and Often, Every Hour

How long does it take to walk normally after knee replacement? After your doctor has cleared you to move your knee and walk, it is important to keep active and we would recommend moving every hour, even if it’s just to get a drink, or go to the bathroom.

Keeping active reduces your risk of blood clots and other complications.

It also improves circulation to your knee which allows you to heal quicker.

Starting to walk is often possible whilst you are still in the hospital, so this is something that you should be able to do quite soon after knee surgery.

(2) Get Great Sleep and Rest

Total or partial knee replacement surgery takes a significant toll on your body.

This is going to leave you feeling very tired, and whilst it’s important to keep moving, it’s also important to make sure you get enough sleep.

Getting great sleep is going to play an important role in achieving the quickest recovery time.

So, aim to get 8+ hours sleep, if not more.

When you are resting (but not asleep), keeping your leg elevated and apply an ice pack wrapped in a towel for 20 minutes to reduce any swelling.

(3) Avoid Putting Pressure Or Kneeling On Your Knee

Your knee is going to be very sore and swollen after surgery, so minimising the pressure against it can create a lot of pain. It’s also likely to make the swelling much worse which will slow down your recovery.

Shortly after your knee surgery, reducing swelling is a priority as this will increase the amount you can straighten and bend your knee.

(4) Use Equipment Given To You

You will be given walking aids by the hospital to help you safely move around your home and reduce your risk of falling.

In the long term, the goal is to stop using these walking aids entirely and you may think it’s a good idea to ditch the walking aids straight away.

However, in the short term, it’s safer to use the walking aids until you have regained enough strength, and mobility in your knee.

(5) Follow Your Exercise Plan (Tips to Recover)

For the fastest recovery from knee replacement surgery, an exercise program that is tailored to you, and includes progressions as you leave behind the walking aids and can handle more challenging exercise.

Our patients all receive personalised exercises and those that build these into their daily habits get the most impressive recoveries.

We often work with people who’ve had surgery and tried to recover without the proper support – nearly all cases are made worse through doing the wrong exercises, or not doing them often enough.

Whilst we can’t prescribe specific exercises for you in this blog and your worried about a long and painful recovery, feel free to reach out to us in the clinic.

To speak to a member of our team and find out how we can help recover faster from your knee replacement surgery, arrange a free discovery visit which is great if you are unsure whether private physio is right for you.

Arrange Your Free Discovery Visit or call us on (773) 609-1847

(6) Avoid High Impact Activities Or Activities With A High Risk Of Twisting Your Knee Or Falling

As you approach a full recovery and you’re considering returning to your usual hobbies, sports and workouts, make sure to be cautious if these involve any high impact on your body.

High impact activities such as running, or jumping can demand a lot from your knee, and also have a very high risk level.

Also, be wary of activities that have a risk of falling or twisting your knee such as certain sports where change of direction is common.

We appreciate that if you had an active life pre-surgery, you want to return to this as soon as you can, but in the short term, choosing low impact activities like cycling and swimming is a smart option.

(7) Speed Up Recovery Post Surgery With Physical Therapy

If you have had your knee replacement surgery, and struggling to move freely, still experiencing pain, and still not able to do what you wanted to do, then reach out to our expert team.

We have worked with patients who were disappointed with the results after surgery and came to us looking for more support.

At PREP Performance Center, we are able to provide a variety of services and tips to recover which will not just get you to a minimum quality of life but will enable you to get back to long walks with your partner, exercise classes with your friends, and being able to play with the children and grandchildren.

To find more, we offer Free Discovery Visit, where you can speak to a member of our team, ask any questions that you have, and find out what’s stopping you from getting the life you thought you were going to have post-surgery.

Arrange Your Free Discovery Visit or call us on (773) 609-1847

Tips to Recover and How To Prepare For Knee Replacement Surgery

If you are waiting for your knee replacement surgery, you can arrange a Pre-Surgery Analysis which will enable you to identify how best to prepare for knee surgery – patients who come for treatment before their surgery experience much faster recovery with less stiffness, pain and complications.

Arrange your Pre-Surgery Analysis by completing our simple webform or call us on (773) 609-1847

 

Other Free Resources To Help Your Knee Pain

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Knee Flexion Ways to Improve After Surgery - Prep Performance Center

11 Steps To Improve Knee Flexion After ACL Surgery

After ACL surgery, rehab can be a slow, painful process – but it doesn’t have to be!

A big part of ACL surgery rehab is improving your knee flexion (bending your knee) and knee extension (straightening your knee).

However, if you properly warm your knee up, these 11 simple steps for improving your knee flexion or helping you bend your knee better should be easy to complete.

Please note that all of these exercises should be approved by your orthopedic surgeon and Doctor of Physical Therapy. In order to protect your knee and the soft tissue that was repaired, you want to be approved to add these exercises.

Below you will find the secret to improving knee flexion, and being able to bend your knee with little to no pain.

If you can follow these steps, I am confident you will meet your range of motion goals in no time and with limited to no pain along the way.

Early Mobilization Is Important For Improving Knee Flexion After ACL Surgery

The key to improving your knee flexion after surgery is Early Mobilization.

I know it sounds crazy, but getting up to go to the bathroom and making your own lunch is part of therapy!

It is imperative that you follow the BUM principle and Be Up and Moving.

Obviously, you want to allow for time to rest and elevate your knee, but being up and moving helps manage swelling as well as assists with tissue healing and remodeling.

We call this Weight Bearing As Tolerated, WBAT.

By progressively moving your knee during normal daily activities and adding more weight throughout the healing process, you will progress your range of motion in no time, experience less postoperative complications, and improved satisfaction with your recovery timeline.

How To Make ACL Surgery Rehab Less Painful

At PREP Performance Center we believe that you need to complete your exercises early and often.

It is key to be up and moving approximately once an hour and complete the exercises below 2-3 times throughout the day. Exercises are expected to be “painful but tolerable”.

Usually if you follow the program as we have set forth, there is minimal pain reported by our patients.

Should you experience excessive pain, swelling or difficulty progressing your range of motion the following day, please discuss with your physical therapist and doctor.

In order to progress timely, you also need to ensure you don’t over do it. Pushing yourself too fast or too hard can cause a setback which can often lead to frustration, excess swelling and possibly tissue damage.

Remember… If you stay within the “Painful but Tolerable” range, your knee flexion will continue to progress each and every day.

NOTE: Self awareness, breathing, and relaxation are key to a successful ACL Recovery.

The 11 Steps To Improve Knee Flexion After ACL Surgery

1 – Pain Management– Mobilization of the swelling will reduce the pain during ROM exercises
a. Elevate your legs for 20 minutes and take your pain medicine at least 20 minutes before

2 – Cryotherapy/Ice – To reduce inflammation and edema
a. Ice one hour before your knee flexion program

3 – Walk – Early mobilization and gentle mobility will help reduce swelling around the knee
a. Walk for 10 minutes prior to beginning your program and bend your knee when walking

4 – Compression
a. Wrap your knee with an ace wrap to minimize swelling after icing

5 – Effleurage
a. Complete effleurage for 3-5 minutes to reduce swelling. Gently massage your leg and pull up towards your heart

Once you have completed the five steps above, you have prepared your knee as best as possible to reduce pain during your ACL surgery rehab exercises.

6 – Heel Slides
a. Complete supine heel slides on bed 3 x 10 repetitions, lie on your back and gently bring your heel toward your bum
b. Try to get one more inch with each and every rep
c. Take a deep breath and gently hold your knee in place and then straighten your leg on the exhale

7 – Heel Slides with Assist
a. Complete heel slides with assist for 2 x 10 repetitions (5 second hold)
b. Lie on your back and use a strap to help you bend your knee
c. Try to get one more inch with each and every rep and pull your knee closer to your bum
d. Take a deep breath and gently hold your knee in place and then straighten your leg on the exhale

8 – Hamstring Curls
a. Complete prone hamstring curls 2 x 10 repetitions
b. Lie on your belly and gently bend your knee
c. Inhale as you bring your heel towards your bum and exhale on the way out

9 – Knee Flexion
a. Complete prone knee flexion 2 x 10 repetitions
b. Using a strap, lying on your belly bend your knee

10 – Quad Mobility
a. Complete prone quad mobility 10 x 10 seconds each
b. Using a strap, lying on your belly, bend your knee as tolerable and hold for 10 seconds
c. Try to get one more inch with each and every rep and pull your knee closer to your bum
d. Take a deep breath and gently hold your knee in place and then straighten your leg on the exhale

11 – Quad Stretch
a. For a deeper quad stretch (reducing knee pain), elevate your knee on a foam roller and      complete the prone quad stretch
b. Complete prone quad mobility 5 x 30 seconds each
c. Using a strap, lying on your belly, put foam roller just above your knee cap, bend your knee as tolerable and hold for 30 seconds.
d. There should be little to no knee pain, but a stretch should be felt in the quadriceps

If you are looking for more information and a customized program, download our app and follow along our ACL Rehab Phase 1 program.

With grader progressions of exercises and various resources to learn from we have everything you need in one place: Click Here To Get Started

Speed Up Your Recovery And Knee Mobility With Physical Therapy

If you have had your ACL surgery, and struggling to move pain-free, and unable to do what you want, our team is here to help.

At PREP Performance Center, we are able to provide a variety of services which will not just speed up your recovery and get you back to exercise, your social activities and taking care of family and your home without pain.

To find our more, we offer Free Discovery Visit, where you can discover the best treatment options available to rehabilitate your knee after your ACL surgery.

Arrange Your Free Discovery Visit or call us on (773) 609-1847

How To Prepare For ACL Surgery

If you are waiting for your ACL surgery, there is a great opportunity to minimise your recovery time – prehab is a very powerful way to ensure you are back on your feet quickly, and able to get back to normal life quickly.

You can arrange a Pre-Surgery Analysis by completing our simple webform or call us on (773) 609-1847 where you can learn the most effective strategies to a much faster recovery with less stiffness, pain and complications.

Arrange your Pre-Surgery Analysis today!

Other Free Resources To Help Your Knee Pain

Read Our Blog – 6 Best Exercises to Eliminate your Knee Pain

Read Our Blog – 6 Items to get before ACL Surgery

Read Our Blog – ACL Rehab: Top 11 ways to improve Knee Flexion after Surgery

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