If you have an upcoming hip or knee surgery, begin these exercises today. Complete them three times a day until your surgery.
1. Knee bend in supine using a towel or sheet
- lie flat on your back with your knees bent and feet flat on the bed or floor
- loop a sheet or towel around your ankle and pull toward you to help you bend your knee
- keep your feet flat on the bed and slide your heel as close to your bottom as you can
- hold for five seconds
- straighten your leg
Repeat this exercise ten times, three times a day.
2. Bridging
- lie on your back with your knees bent and feet flat on the bed or floor
- squeeze your buttocks together and lift your bottom off the bed/floor
- hold for five seconds and slowly return to your starting position
If this seems easy, try the same exercise with one leg held straight and lifted off the bed/floor. Repeat this exercise ten times, three times a day.
3. Knee straightening over roll
- place a large rolled towel under your knee
- press the back of your knee down into the rolled towel
- straighten your leg and hold for five seconds
Repeat this exercise ten times, three times a day.
4. Knee straightening in chair
- sit on a firm chair
- keep the back of your thigh on the chair and straighten your leg
- hold for five seconds
Repeat this exercise ten times, three times a day.
5. Hamstring stretch while sitting
- sit on the edge of a firm seat
- place your heel on a low stool
- straighten your leg and pull your toes towards you
- keep your back straight and bend forward until your feel a gentle stretch in your back
- hold for 30 seconds
Repeat this exercise three times, three times a day.
6. Chair push-offs
- sit on a chair with armrests
- place your hands on armrests with your elbows bent
- push through your hands to straighten your elbows and lift your body
- hold for five seconds
Repeat this exercise ten times, three times a day.
7. Standing knee raises
- stand straight and hold onto the rail/counter on your non-operative side (the side of your body that is not having an operation)
- lift your operated knee slowly to hip height
- hold for five seconds
- gently lower the leg down
Repeat this exercise ten times, three times a day.
8. Standing knee bend
- hold a firm counter for support
- stand on your non-operative leg
- bend your knee, bringing your heel towards your bottom
- hold for five seconds
Repeat this exercise ten times, three times a day.
9. Heel raises
- hold a firm counter for support
- stand straight with your feet shoulder width apart
- rise up on your toes
- hold for five seconds
- slowly return to your starting position
Repeat this exercise ten times, three times a day.
10. Mini squats on a chair
- stand in front of a chair with equal weight through both feet
- keep your feet shoulder width apart
- lower your bottom towards the seat as if you are going to sit
- pause for two seconds, hovering over the chair seat. Do not sit
- return to a standing position
Repeat this exercise ten times, three times a day.