exercisebookletfortotalkneereplacement

8/7/2019 ExerciseBookletforTotalKneeReplacement

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Exercise Program ForTotal Knee Replacement

North Shore/Coast

Garibaldi, Vancouver

and Richmond


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Exercise Program for Total Knee Replacement

General Instructions

These exercises help you to improve your range of motion, muscle strength and

mobility after your operation.

Important: Do ONLY the exercises that the therapist has advised you to do.

Do the exercises at least 2 times a day or until your therapist tells you to

change and write the number done in the exercise log. (At the back of this

booklet)

If your pain increases for more than two hours after exercise, cut back a bit

and talk to your therapist

Use a walking aid until your therapist advises you to stop.

When resting keep your knee as straight as possible.

Use ice on your knee for 15 to 20 minutes before and after you do yourexercises. You can use a bag of frozen vegetables instead of ice.

Core Stability Exercises

These exercises help to re-teach the muscles

that help stabilize your lower back.

Transversus Abdominis

1. In Lying

Lie on your back with your knees bent

and feet flat. Tighten your lower belly

muscles by pulling your belly button

down to your spine. Breathe normally.

Hold .................. seconds.

Repeat .................. times.

2. In Sitting

Sit in a straight back chair. Put your

feet flat on the floor. Tighten your lower

belly muscles by pulling your belly back

towards the chair.

Hold .................. seconds

Repeat .................. times.


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Range of Motion (ROM) Exercises

3. Heel Slides (Knee Flexion)

On a slippery surface (garbage bag) bend

your knee and pull your heel towards

your buttocks. You may find it easier if

you bend your good leg.

You may use your hands or a towel

behind your thigh to help you.

Hold .................. seconds

Repeat .................. times.

4. Passive Extension

Put a small roll under your heel. Gently

straighten your knee. You may gently

push down just above the knee with your

hands and /or by tightening your thigh

muscles.

Hold .................. seconds.

Repeat .................. times.

5. Chair Knee Flexion

Keep your feet on the floor. Slide the

foot of your operated leg back, bending

your knee.

Hold .................. seconds.

Repeat .................. times.

6. Passive Knee Flexion In Sitting

Keep your feet on the floor. Bend your

knee. Keep the foot of your operated

leg fixed on the floor. Slide your bottom

forwards in the chair.

Hold .................. seconds.

Repeat .................. times.


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7. Assisted knee flexion in sitting

Sit on a chair with your feet hanging.

Cross the ankle of your non-operated leg

over the ankle of the operated leg. Gently

push your operated leg back with your

good leg until you feel a stretch.

Hold .................. seconds.

Repeat .................. times.

8. Step Lunge

Put your operated leg up onto a step,

holding onto the rail, slowly bend your

knee and move forwards until you feel astretch in the front of your knee.

Hold .................. seconds.

Repeat .................. times.

9. Hamstring Stretch

Sit on the edge of a sturdy chair.

Straighten your operated leg out in front.Pull your toes/foot back towards your

face. Slowly bend forwards from your

hips. Keep your back straight until you

feel a stretch in the back of your thigh.

Hold .................. seconds.

Repeat .................. times.

10. Calf Stretch

Keep your back leg straight. Keep your

heel on the floor turned slightly outward.

Lean into the wall until you your calf

stretch.

Hold .................. seconds

Repeat .................. times.


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11. Quads Stretch

Lie on your stomach with a pillow under

your lower belly. Bend up your operated

leg towards your buttocks. Help to bend

your knee by using your other leg, or a

towel.

Hold .................. seconds.

Repeat .................. times

Strengthening and FunctionalExercises

12. Isometric Quadriceps

With your kneecap facing the ceiling.

Pull your toes towards you and push theback of your knee into the bed. Tighten

the muscles on the front of your thigh.

Hold for 5 seconds.

Repeat .................. times.

13. Quads Over A Roll

Place a large can or a rolled towel

under the back of your operated knee.

Straighten your knee by tightening themuscles on the front of your thigh. Keep

your leg in contact with the roll.

Hold .................. seconds.

Repeat .................. times.

Progress to .....................................................

14. Hamstrings

(Standing Knee Flexion)

Stand on your non-operated leg. Holdonto a counter for support.

Bend your operated leg up towards your

buttock (keep your thighs in line).

Hold .................. seconds.

Repeat .................. times.

Progress to .....................................................


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15. Mini Squats

Hold onto a chair/counter top. Keep your

feet flat on floor. Slightly bend your knees

(3045 degrees). Then slowly straighten.

Repeat .................. times.

16. Sitting to Standing from a High Chair

Sit on the edge of a high chair. Lean

forwards and slowly stand up without using

your hands. Sit back on the chair by bending

forwards and slowly sit down.

Repeat .................. times.

17. Wall Slides

Stand with your back against the wall.

Place your feet shoulder width apart and 6

inches away from the wall. Place your hands

on your thighs. Slide down the wall byslowly bending your knees (3045 degrees

maximum). Slide back up the wall.

Repeat .................. times.

18. Leg Lunge

Begin by standing. Put your hands on your

hips. Step forward

with your operated leg. Slowly bend your

knee (maximum of 60 degrees.)

Return to your starting position.

Repeat .................. times.


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19. Step Ups

Stand facing a low step. Holding onto the

rail, place the foot of your operated leg onto

the step. Slowly step up. Slowly return to

your starting position.

Repeat .................. times.

20. Step downs

Stand on a low step. Holding onto the rail,

step down slowly with your non-operated

leg. Slowly return to your starting position.

21. Standing Balance

In front of a counter, and with a chair

behind you for safety, stand on your

operated leg. Lift your good leg off the floor.

Try to hold

your hips level and keep your back straight.

Hold .................. seconds.

Repeat .................. times.

22. Stationary Bicycle

Adjust the seat so that you can complete

a full circle of the pedals. As you improve,

lower the seat and begin to add resistance.

23. Walking

Using a walking aid if necessary, slowly

increase the distance you walk daily. Try

to walk as normally as you can.

Wear good supportive footwear, and to

begin with, walk on a level surface.


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Other Exercises Recommended by your Therapist


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EXERCISELOG

Exercises

WeekOf

WeekOf

WeekOf

S

M

T

W

T

F

S

S

M

TW

T

F

S

S

M

T

W

T

F

S

1

TAinLying

2

TAinsitting

3

HeelSlides(KneeFlexion)

4

PassiveExtenstion

5

ChairKneeFlexion

6

PassiveKneeFlexionSitting

7

AssistedKneeFlex

ionSitting

8

StepLunge

9

HamstringStretc

h

10

CalfStretch

11

QuadStretch

12IsometricQuadriceps

13

QuadsOveraRoll

14

Hamstrings

15

MiniSquats

16

SittoStand

17

WallSlides

18

LegLunge

19

StepUps

20StepDowns

21

StandingBalance

22StationaryBicycle(mins.)

23Walking(mins.)

Pleaserecordthetotalnum

berofrepetitionsperday

(exercises1-23)


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EXERCISELOG

Exercises

WeekOf

WeekOf

WeekOf

S

M

T

W

T

F

S

S

M

TW

T

F

S

S

M

T

W

T

F

S

1

TAinLying

2

TAinsitting

3


4

PassiveExtenstion

5

ChairKneeFlexion

6


7

AssistedKneeFlex

ionSitting

8

StepLunge

9

HamstringStretc

h

10

CalfStretch

11

QuadStretch


13

QuadsOveraRoll

14

Hamstrings

15

MiniSquats

16

SittoStand

17

WallSlides

18

LegLunge

19

StepUps

20StepDowns

21

StandingBalance


23Walking(mins.)



(exercises1-23)


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EXERCISELOG

Exercises

WeekOf

WeekOf

WeekOf

S

M

T

W

T

F

S

S

M

TW

T

F

S

S

M

T

W

T

F

S

1

TAinLying

2

TAinsitting

3


4

PassiveExtenstion

5

ChairKneeFlexion

6


7

AssistedKneeFlex

ionSitting

8

StepLunge

9

HamstringStretc

h

10

CalfStretch

11

QuadStretch


13

QuadsOveraRoll

14

Hamstrings

15

MiniSquats

16

SittoStand

17

WallSlides

18

LegLunge

19

StepUps

20StepDowns

21

StandingBalance


23Walking(mins.)



(exercises1-23)


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FB.873.EX.372

Graphic images adapted from:

Visual Health Information

Therapy Skill Builders

Physio Tools

For more copies, email [email protected]

and quote Catalogue No. FB.873.EX.372 Vancouver Coastal Health, June 2005

The information in this document is intended solely for the person

to whom it was given by the health care team.

www.vch.ca

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