You will be given a variety of motion exercises by your physical therapist in addition to some other passive and active exercises.
Exercises for quadriceps setIt is important to get your quads in the right orientation after knee microfracture surgery. This will help you regain normal lower extremity function. This is an important step for quad strengthening. Here is how it is done.
- Place your knees straightening on your knees and place your spine on the ground.
- Place a small roll towel under your knees
- Gently press your back into the towel. Next, tighten your quad muscle at the top of your thigh.
- This contraction should be held for five seconds
- Now, let go slowly of the tension
- This exercise can be repeated 15 times
- You can do this several times a day to increase your quad function and contraction.
Short arc quadricepsThese are another set that strengthens the quads following microfracture surgery.
- Place your operative leg straight on your back.
- Any ball, such as a soccer or volleyball, should be placed underneath your operative knee.
- Keep the ball under your knee and lift your heel off of the ground. Straighten your leg by straightening your leg.
- Your quad muscles will contract.
- For 3 seconds, hold this position and then slowly lower your legs.
- Repeat the process 15-20 times
Standing Weight ShiftsYour doctor may prohibit you from putting any weight on your leg after the initial period. You are more likely to be able to walk with crutches or a Walker. Your physical therapist might perform weight shifts once you have been allowed to place weight on your leg after surgery. To do this, simply place your crutches on the ground and then rhythmically shift your weight to one side. You may initially feel strange or painless, but this will gradually become your normal.
Balance and Proprioception ExercisesRealize that 40% of your walking is done on one foot. One example is when you climb stairs. When one foot is on the ground, the other swings forwards in the air. This means that balance is crucial. Here are some exercises to help you maintain balance.
- One-leg stance on a balance surface and on an unstable surface
- One-leg stance with open and close eyes
- BOSU/BAPS board – Single leg stance