Most common exercises performed after Total knee replacements consist of 3 phases:
Quad sets: Slowly tighten muscles on thigh of straight leg. Hold for 5 seconds. Repeat 10 times. Do 2 sessions per day.
Gluteal Squeeze: Squeeze buttocks muscles as tightly as possible. Hold for 5 seconds. Repeat 10 times. Do 2 sessions per day.
Heel slides: Bend knee and pull heel towards buttocks. hold 5 seconds and return. Repeat 10 times and Do 2 sessions per day.
Ankle pumps: Point your toes away from the body then towards the body. Repeat 30 times and Do 4 sessions per day
Short arc quad: Place a large rolled towel or bolster under leg. Straighten knee and leg. Hold for 3 seconds. Repeat 10 times and Do 2 sessions per day
Hip abduction: Slide leg out to side. Keep kneecap pointing up. Gently bring leg back towards pillow. Repeat 10 times. Do 2 sessions per day
My life revolves around health and fitness. As a young child, I enjoyed different style of dance. As an adult, I became a physical therapist. I helped people recover from injuries, pain or surgery. I also enjoy working out in my spare time. So I started teaching group fitness classes.
This blog is all about health, fitness and healthy lifestyle.