How exercising is beneficial to everyday life

Exercise can be described as any physical activity that increases the heart rate over and above its resting levels. It forms a crucial part of preserving one’s mental and physical health. Engaging in exercise daily of any intensity can help you cope with many other existing health issues. You can choose whether you want to perform light exercises, such as going for a walk or doing yoga or try high-intensity exercises, such as weight training, uphill cycling and HIIT (High-Intensity Interval Training) workouts. It doesn’t matter what form of exercise you choose to practice, but what matters is your consistency and selection of the right exercise based on your health.

Is exercise good for a person recovering from arthroscopic surgery of the knee joint?

If you have recently undergone arthroscopic surgery, regular physiotherapy and certain restrictions will be advised by your doctor. Depending upon the joint operation and severity of the problem, rest and recovery may vary. Although a workout is essential to restore mobility and strength of your joints for full recovery, it is important to understand the related dos and don’t from a doctor. During your post-surgery doctor’s consultation, a physical therapist or orthopaedic surgeon will advise you on which exercises to engage in 2-3 times a day daily for 20 to 30 minutes. They can either suggest a walking regime or show you a set of exercises to practise on your own at home.

Exercises to help recover from arthroscopic surgery

To recover safely from your knee arthroscopy, the doctor can suggest the following exercises to be attempted in 3 stages of your recuperation period. These are:

Early-stage program

1. Hamstring contraction

• There shouldn’t be any movement in this exercise.
• The patient needs to sit or lie down with the knees bent to about 10 degrees.
• The heels need to be pulled into the floor, tightening the muscles of your thigh on the back.
• Count to 5 seconds as you hold and then release.
• Repeat this movement 10 times

2. Straight leg raises 

• Lie on your back, bending your uninvolved knee.
• Straighten the involved knee and slowly lift it up to about 6 inches.
• Hold this knee for 5 seconds as you keep the toes pointing up.
• Continue lifting the knee in 6-inch increments, holding it each time.
• Reverse the entire procedure and go back to the starting point.
• Repeat this 10 times

3. Buttock tucks

• As you lie down on the back, tighten the buttock muscles.
• Hold for 5 seconds and then release.
• Repeat this 10 times

Intermediate program

1. Terminal knee extension

• Lie on the back with a towel under the knee.
• Straighten the knee and hold for 5 seconds.
• Keep the toes pointing up.
• Slowly come back to the starting point.
• Repeat for 10 minutes

2. Partial squat with chair

• Hold on to the counter or chair with your feet 6 to 12 inches from the counter or chair.
• Keep the back straight and bend the knees.
• Don’t go lower than 90 degrees and hold for about 10 seconds.
• Come back up slowly and release.
• Repeat about 10 times.

3. Standing quadriceps stretch

• Stand with the involved knee bent.
• Pull your heel toward the buttocks as you feel the stretch at the front of the leg.
• Hold for five seconds and repeat 10 times.

Advanced program

1. Forward step-ups

• Stand in front of a 6-inch platform or footstool.
• Lead with your involved leg as you step forward onto the platform.
• Step down and return to the starting point.
• Repeat 10 times

2. Lateral step-ups

• Sideways stand adjacent to a 6-inch platform or footstool.
• The outside of the involved leg should be placed beside the platform.
• Lead with the involved leg and step up on the platform.
• Step down and come back to your earlier position.
• Repeat 10 times

Exercises to avoid after your arthroscopic surgery

• Patients should refrain from engaging in long-distance walking trips for about 4-6 weeks post-surgery.
• Running should also be avoided for as long as your doctor recommends. Running can put pressure on your legs, such as calves, hamstrings and knees. 
• You should also avoid doing a full squat. If your physiotherapist deems it fit, you can start with partial squats with the help of a counter or chair used as support.

Also Read: How to Tone Legs: Expert’s Guide to Achieving Fitness Goals

Conclusion

An arthroscopic procedure tends to heal faster than other forms of surgery, such as open surgery. The speed of recovery tends to vary from patient to patient and is based on the general health of the person. Aside from routine doctor check-ups and medications, exercising forms a crucial part of the post-surgery recovery process. It is beneficial because it helps to restore the strength of the muscles and overall range of mobility. Exercising daily, even for a few minutes, can help manage body stiffness while enhancing body flexibility. For effective and quick results, speak to your doctor about the exercises that are safe for you to do at home.

Frequently asked questions (FAQs)

Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.