Physical therapy after knee surgery has three primary goals. First, you must train to restore strength in the joint, ensuring that it will be able to support your weight for routine tasks. Second, you must restore proper range of motion, as the tendons and muscles will likely be stiff from immobilization during surgery and recovery. Finally, physical therapy can help injury-proof your knee so that a similar incident does not occur again.
Stretching
Begin your rehab training with basic stretching exercises to limber up the joint. Perform a basic quad stretch while standing to relax the front of your leg. While holding onto a wall or other stable object to help maintain your balance, reach down and grab the injured leg around your ankle. Pull it up, bending the leg at the knee until your heel comes into contact with your glute or you experience more than minimal levels of discomfort. Hold at your maximal stretched position for 5 to 10 seconds before releasing, repeating two to three times to fully warm up the knee.
After finishing up with the front of the leg, stretch the back of the leg by lying on your back with your healthy knee bent at a 45-degree angle and your injured leg straight. Grab the affected leg at the thigh and attempt to pull up as far toward your head as you are able while keeping the leg completely straight. Hold in this position for 5 to 10 seconds then relax, repeating two or three times and attempting to increase your range of motion with each set.
Strengthening
Perform lower body strength training to injury-proof your knee for the future. According to the Palo Alto Medical Foundation, step-ups are a solid lower body exercise with a minimal risk that can help rehabilitate your knee. To perform step-ups, obtain a solid step or bench that is roughly 12 inches off the ground. Stand in front of this bench, holding onto a nearby object if necessary to maintain balance. Initiate the movement by stepping up with your injured leg, using the muscles of that leg to pull your bodyweight up to the step without using much (if any) assistance from your other healthy leg. Step back down lightly, repeating for two to three sets of 12 to 15 reps per set. Repeat with the other leg if desired. To increase the difficulty in the future, consider holding light dumbbells or wearing a weight vest.
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