Early rehabilitation exercise after anterior cruciate ligament surgery

Many hospitals, with no treatment after anterior cruciate ligament surgery, can only be angled and discharged with CPM machines


I think there are a lot. It's okay if you continue to exercise after discharge or do manual and rehabilitation at the hospital, but separately


I think there are more people who don't know what to do. If you can't do it, please follow the instructions below
It helps a lot.


1. Ball massages around patella and outside thighs


When you do a ball massage, the muscles and fascia around the knee relax after surgery, and the movement and circulation of the knee

It makes it good. You can slowly turn it while pressing down on the area.

The ball is good for baseballs, tennis balls, and massage balls.

2. Knee extension

A lot of people who have had surgery pay more attention to bending their knees, but it's also very important to stretch their knees

That's why you have to pay attention. Your knees need to be straightened to stretch your thighs as well as you want

But it doesn't last all the time, so you have to check it steadily for 2-3 months.

For example, even if you stretch your knees while exercising or stretching, there's a possibility that it won't open again the next day

It's high. The body still recognizes that it's slightly curved, so it's consistently

You should take care of it so that it can be extended as much as possible through stretching and stretching exercises.

As time goes by, the temple time gets shorter and shorter, and at the point of brain for about 3 months, simple stretching in the morning

You can feel that you are at your maximum.


●How to extension your knees


(1)Work hard on the ball massage to relax the muscles around you


(2)Stretch your legs and lower them forward


(3)Place sandbags on top and bottom of patella (20 to 30 minutes each)


It's not my personal favorite, but it's necessary in the early stages of surgery


(4)Lying on the floor, stretch your operated legs, place your heels on a couch, chair, gym ball, and slowly

Pressing


(5)Hang a towel on your foot and pull it toward your body to lift your knees


3. Move the patella left and right, up and down.

After surgery, the patella hardens, so you have to move it a lot passively because on the thigh


You can easily drag your patella up when you apply force and it is also important for future angle.


●How to move the patella


(1)Left and right


You wrap your hands around the patella, and both thumbs are located outside the patella, and then your thumb is located outside the patella


Slowly repeat pushing it inward and outward as if sawing it in an attached state.



(2)Up, down


Up and down, you can place your thumb above and below the patella. The method is left and right

Slowly push up and down like sawing with your thumb attached in the same way as the method

Repeat.

4. raising the patella


It's a very important part of the rehabilitation process when you increase the strength of your thighs

It's the most basic motion for contraction. You have to do it easily to be precise in any exercise

Thigh muscles contract well and the quadriceps of the femur develop well normally.


● Method


While sitting with your legs straightened, push your patella in the direction of your toes with your fingers, and then push your back to the floor


When you press and apply strength to your thighs, your patella should come up. If there's no response, your thigh muscles should be properly


It's not contracting, so it's a good idea to learn how to apply strength somehow.



● Precautions


Pushing the patella too hard may cause pain if the patella comes up when applied to the thigh


Therefore, you have to push it with a weak force to check if the patella comes up well.



5. Ankle exercise


I had knee surgery, but the muscles used to move my ankles when I walk in the future also work together

In the beginning, you have to work out together.

● Method


(1) Plantar flexion

Hang the elastic band on the sole of the foot (and also cover the toes) and push the calf muscles to contract.


(2) Dorsi flexion

Hang the elastic band on the top of your foot and pull it toward your body. At this time, apply strength to your thighs so that your knees don't bend

It allows muscle contraction to occur at the same time as the anterior bone muscle.



6. Ball squeeze

It's an internal adductor muscle exercise in the thigh.

● Method

It's a workout where you put a Pilates ball between both thighs and peck the ball. (If you don't have a ball, put a cushion and a pillow
You can do it.)


Squeeze the ball for 10 seconds with the thought of putting both thighs together. The number of times is 1 minute and 3 to 4 sets per 10 seconds
I'll do that.


● Precautions

Do not allow both big toes to turn inward when tightening the ball. Keep your toes facing the sky

Squeeze your thighs like both legs close the elevator door.

7. Hold on with thigh strength (Q-set)

Put a towel or foam roller under your knees with your legs straightened and press your legs toward the floor


It's an exercise where you hold on for 10 seconds while putting your thighs under pressure. (If you wear a sandbag on your ankle
That's good.)

If you put a towel under your knee, you can hear your heels when you apply force, so that your thighs get strength.


● Method


Exercise for 10 seconds for about 1 minute, 3 to 4 sets.

● Precautions

A little bit of intrusive pain when you stretch your knees with force can be caused by the surgery
If it hurts too much, you should stop exercising.

I hope my blog post helps everyone who has an anterior cruciate ligament surgery and rehabilitation.

I will always cheer for you to recover well.



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