Recovery Exercises
Acute phase
Day 0-3
Foot and Ankle - Move your foot and ankle up and down as far as you can go.
Gluteal Sets – Buttock Squeezes Squeeze your buttocks together. Do NOT hold your breath.
Static Quads Knee Push-Downs - Press the back of your knee down in to the bed, tightening the muscles on the front of your thigh.
Heel Slides - Lying on your back, slide your heel towards your bottom. During the first 6 weeks REMEMBER not to exceed 90 degrees hip flexion.
Early Phase
Day 3 onwards
Inner Range Quads - Lying down, with a roll under your operated leg. Push the back of your knee down to the roll, lifting your foot and straighten the knee. Do NOT raise your thigh off the roll.
Straight Leg Raise - Push your knee down in to the bed and tighten your thigh muscles. Then lift your other leg up off the bed to approx. 10–15 cm. Hold for 5–10 seconds.
Hip Abduction (Laying) - Lying on your back, slide your operated leg out to the side. Keep toes pointed up and knee straight. Bring your leg back to the starting point.
Sit to Stand - Sitting on a moderate height chair, bring your bottom towards the edge. Lean forward slightly and push up through your arms and legs, straightening your legs until standing up.
Hip Abduction (Standing) - Hold on to a firm surface, lift your leg out to the side, then back to centre. Keep your body upright and try to point your toes forwards. Hold 5–10 seconds then stand.
Hip Extension (Standing) - Hold on to a firm surface, lift your leg out behind and then back to the centre. Keep your body upright and try to point your toes forward. Hold 5–10 seconds then stand.
Single Leg Stand (Unsupported/Supported) - Hold on to a firm surface, lift your non-operated leg, standing on your operated leg. Keep your body upright. Balance for 5–10 seconds then stand.
Sub acute phase
Week 1 onwards
Double Leg Bridging – Bend your knees and place feet together on the bed. Squeeze your buttocks together, push through your heels and lift your bottom up off the bed as high as you can.
Single Leg Stand (Unsupported/Supported) - Hold on to a firm surface, lift your non-operated leg, standing on your operated leg. Keep your body upright. Balance for 5–10 seconds then stand.
Step-Up & Down - With a step in front of you, step up leading with your operated leg. Push through your knee tightening your thigh and buttock muscles. Step down leading with your non-operated leg.
Sit to Stand - Sitting on a moderate height chair, bring your bottom towards the edge. Lean forward slightly and push up through your arms and legs, straightening your legs until standing up.