Exercises to bolster a busted joint: Fitness for post-arthroscopic knee patients

In order to restore the knee's mobility and strength, exercise is vital. Once a physician gives the thumbs up for physical activity, shake a leg with these knee-nourishing exercises to get you back on your feet.

First, begin with light stretches and exercises that require little-to-no impact on the knee joint and slowly progress to more advanced movements.

Beginner. 

Calf Raises.  With a hand rested on the back of a chair or against the wall, shift your body weight to the balls of your feet then back down to the ground. Repeat 25 times. Next, perform the same exercise but with one leg at a time. This encourages your body to utilize stabilizer muscles for balance. Perform 20 times on each leg.

{Repeat exercises 3 times}

Intermediate.

Lateral Step-ups.  Using the same platform, step laterally onto the bench with your body weight resting in your heels. Pressure placed on the toes causes unnecessary strain on the already fragile anterior part of the leg. Stepping through the heel recruits the powerhouse posterior muscles which have experienced post-surgery atrophy. Repeat 15 times on each leg.

{Repeat Step-up Circuit 3 times}

Swimming. Make a splash by implementing a water resistance swimming circuit. Start by holding onto the edge of the pool or kick board, and make some waves by performing 30 seconds of flutter kicks. The faster you kick, the more resistance you will feel. Aquatic exercise is an excellent way to promote cardiovascular health without the risk associated with high-impact exercise.

Advanced.

Stationary Bike.  Cycling is a knee-friendly exercise that promotes cardiovascular health. The most important factor that prevents blowing a tire on your joyride is ensuring that the height of the seat is positioned properly. It is for this reason that opting for a recumbent bike rather than a standing spin cycle is a safer alternative initially. The recumbent bike offers upper body support while keeping the impact light on your lower half. Once you are comfortable on the bike, increase the resistance.

Lateral Band Walk.  Sit down and bring the resistance band to an above the knee position. In a squat position, slowly step your leg out to the side while keeping both feet straight and parallel. Bring both legs together and continue to walk sideways for 20 paces. Once you hit your final rep, slowly walk back mimicking the same movement for 20 paces on the other leg. It is important to focus on form rather than speed to ensure that this exercise is completed safely and effectively. Complete 2-3 sets.

Don't let joint recovery leave you weak in the knees.

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