Example excercises prescribed to Jill in the series Jill’s knee replacement journey
Ankle Pumps
Lie down on your bed and stretch out your legs. Gently wiggle toes your toes and pump your ankles up and down; then rotate your ankles both clockwise and anticlockwise. Repeat the exercise 10 times.
Inner Range Quadriceps (IRQ) contraction
Lie flat on your back and place a foam roller or rolled towel under your knees. Tighten the muscles in your thigh to straighten your knee, lifting your heel away from the surface. Hold the position, then lower your heel back down in a controlled movement.
Straight leg raise
Sit down with your resting leg bent and your toes pointing upwards. Tense your thigh muscle and push the back of your knee down towards the floor. Keeping your leg straight, raise it off the floor while making sure both hips remain flat against the ground. Hold the position before returning your leg to the floor.
These exercises are for general guidance only and may not be suitable for everyone. Always follow the specific advice given to you by your surgeon or physiotherapist, and don’t attempt any exercises without first consulting your medical team about what’s appropriate for your individual recovery.
