First of all, thank you for your trust and I hope I can bring you a better joint than you had after the injury, but surgery is only the beginning of the treatment, after that you need long term exercises. Because ligament reconstruction can only give you 70-80% stability, the rest of the stability needs to be obtained by your long-term muscle work.
Muscle strength.
The muscles around the knee include mainly the quadriceps in front of the thigh and the N cord at the back of the thigh. The increased strength of these two muscle groups helps absorb joint stress and impact during exercise. The stronger the muscle strength, the more it stabilizes the joint, effectively reducing joint micro-injuries and thus relieving pain.
If only muscle strength exercises are performed it tends to lead to excessive muscle tension, and although overly strong muscles increase joint stability, the muscles themselves are more prone to injury thus causing peri-articular symptoms. Therefore, each exercise should be followed by appropriate stretching exercises to reduce muscle tension to ensure that the muscles are in a good state of elasticity.
How to exercise?
I. General rules of exercise
1.Start gradually
As your muscle strength increases, you can gradually increase the number of sets and the amount of exercise.
2.Avoid pain
Exercise process you will feel “pain”, it is because you are challenging your muscles, but should not feel very painful, if you feel very painful, should immediately stop exercise. What degree is very pain, is that you stop exercise rest 15-30 minutes still feel pain indicates excessive, your next exercise should let yourself exercise degree and pain degree is reduced.
3. Avoid overdoing it
After exercise you will feel muscle pain and tension, this is normal, but generally rest can be significantly relieved. If you can not relieve after rest, you may have exercised too much, the best way is to let the muscles fully rest.
4, adequate preparation
In the time of flexion and extension exercise, the conditions should be prepared for the heat and ice packs. Exercise before the full hot compress, about 10 minutes, and then a few sets of leg lifts exercise, so that the muscles warm up well; ice packs after exercise, generally 15-30 minutes, so that the pain and inflammatory response caused by exercise to a minimum.
5, muscle exercise and mobility exercise distinction
Muscle workout in the tolerable range is the more the better, the stronger the muscles, the more stable the joints. The basic goal should be the same circumference of both thighs, preferably stronger than the healthy side of the thigh
Mobility exercise is in place can be, do not need to repeat the exercise, exercise once or twice a day to achieve effective goals, too much exercise will cause joint swelling, pain can not be tolerated and affect the next exercise.
6.Support adjustment principle
(1) Adjust to 0-30 degrees in the first week after surgery
(2) After that, increase 15 degrees every week.
There are two kinds of braces in our hospital, one is 15 degrees for one frame and the other is 10 degrees for one frame. I personally prefer the former type of brace, if you use the latter type of brace, please adjust the increase of one or two frames according to your exercise situation.
(3) Increase the range of exercise by 15 degrees during functional exercise.
For example, the first week is 0-30 degrees, the exercise should be 0-45 degrees to reach 45 degrees as the goal.
The second week increase 15 degrees, usually 0-45 degrees, when exercising should be 0-60, in order to achieve 60 degrees as the goal.
(4) Decrease the range of motion by 15 degrees when getting out of bed.
For example, the first week is 0-30 degrees, when getting out of bed activity should be 0-15 degrees.
In the second week, increase 15 degrees, usually 0-45 degrees, and 0-30 degrees when getting out of bed.
(5) 5-6 weeks after surgery is the most fragile time for the transplanted tendon, it is recommended to maintain the original activity level in these two weeks, or increase it slowly, if there is discomfort, it is recommended not to exercise excessively, too much is too little.
7. Consult a professional
If you feel pain after exercise or do not know the magnitude and frequency of exercise, please consult me immediately.
Second, professional training program
Strength training
Note: 5-10 minutes of warm-up should be performed before the strength exercise, such as walking or cycling
1, straight leg raise exercise: exercise the front thigh muscle group
Supine position, exercise side limb straight, the other side of the flexion. Use the front thigh group muscles to raise the limb to 20-750px off the ground, hold for 3-5 seconds, put down without hitting the ground and then continue, alternating exercises on both sides.
Note: Relax the upper limbs and exert the abdominal muscles so that the lower back lies flat on the floor.
Avoid: arching the lower back and lifting the legs too high.
2, N rope muscle exercise: exercise the back of the thigh muscles
Hands holding the back of the chair to maintain balance, the weight on one limb, the other side of the bent knee foot up, maintain 3-5 seconds, slowly put down, repeat and alternate.
Note: Keep both knees as close together as possible
Avoid: exercise side of the knee flexion does not exceed 90 °.
3, knee stability exercise: a full range of exercise thighs, hips and hip muscles.
Hands holding the back of the chair to maintain balance, the center of gravity on one limb, the other side of the lift slightly off the ground, according to the diagram to exercise in all directions and tension corresponding muscles. Each movement lasts 3-5 seconds, repeat and alternate.
Note: Keep the support leg balanced, the support leg muscles are not under less stress than the exercise side.
Avoid: do not bend and skew the back when exercising.
4, half squat against the wall: exercise all the muscles of the thigh. Special attention, the exercise must be after my review, you are recommended to do this exercise can be carried out.
First stand against the wall, head, back and hips close to the wall. Then gradually move both feet at a distance of 1 step from the wall, slowly squat until sitting, hold for 5-10 seconds, and slowly stand up. Repeat
Note: Keep your abdominal muscles tense and the longer you hold on, the better the results. The entire process should keep the head, back and hips close to the wall.
Avoid: Half squat exercise, the hip joint should not be lower than both knee joints. Support leg knee joints take care not to overly forward flexion, not more than the toe plane.
5, step exercise: exercise all the muscles in the front and back of the thighs, hips and buttocks. Special note, this exercise must be done only after a review by me, which recommends that you do this exercise.
Prepare a step about 375px high, one limb standing on the step, the other limb suspended, support 3-5 seconds and then slowly down to the floor, repeat and alternate bilaterally. Split into two groups: lateral exercise and anterior exercise.
Note: Keep the weight on the side of the limb placed on the step.
Avoid: Do not hyperextend the knee joint of the support leg.