Leg Strengthening / Favorite Trainings

ORTHOPEDICS/LEG, FOOT & ANKLE/THERAPY & SURGERY

Following to a hip, knee, ankle or foot surgery, the leg muscles usually weaken due to the immobilization recovery period.

For this reason, it is important to restart strengthening these muscles and gaining back strength that have been lost after damage or surgery.

Leg Trainings after Surgery/Benefits

Performing leg trainings after surgery provides the following benefits:

  • Rebuilding back strength
  • Preventing blood clots
  • Improving ability to move after surgery

Getting Started

First trainings should focus on all the leg major muscles.

Here are a few leg trainings to start with:

Gluteal Sets:

Gluteal sets are an isometric form of strengthening the hips, the muscles work while no motion is occurring at the hip joints.

Sit on your back, tighten your buttock muscles and hold your muscles tight for 5 seconds, and then relax. You can repeat the exercise for 10 to 15 repetitions.

Heel Slide:

Sit on your back, curve your knee as you gradually slide the heel of your operated leg up toward your buttock. Slide as far as you can and hold for five seconds. Gradually return to the starting position and repeat again.

Short Arc Quad:

The short arc quad (SAQ) is a simple way to get your quad muscles working after damage or surgery.

lie on your back with a bolster like a towel roll or basketball underneath your knee. Gradually straighten your knee, and then tighten your quad muscle on the top of your thigh. Hold this for 3 seconds, and then relax. Repeat the exercise for 10 to 15 repetitions.

Quad Set:

Lie on your back, try pressing the back of your knee flat against the floor. Hold for 10 seconds and release. Repeat 10 to 15 repetitions.

This exercise helps to get your quad muscles working after surgery or damage, and they help to control the position of your kneecap. (This may important to do if you have patellofemoral stress syndrome (PFSS).

Straight Leg Raise (SLR):

Lie on your back, lift your leg straight up about 12 inches off the floor. Hold for 10 seconds and gradually lower. Repeat 10 to 15 repetitions. Be sure to maintain your knee joint straight for the entire exercise. You can make the SLR more challenging by adding a 2- to 3-pound cuff weight to the end of your ankle while doing the exercise.

Hamstring Strengthening: Your hamstring muscles work to curve your knee and extend your hip backward.

Maintaining your hamstrings strong after damage or surgery can help you return to normal walking ability.

Sleep on your stomach, raise your leg backward about 12 inches. Hold for 5 seconds and slowly lower. Repeat for 10 to 15 repetitions. You can make this exercise more challenging by adding a 2- or 3-pound cuff weight to the end of your ankle while performing the exercise.

Undergoing these leg trainings appropriately can help getting back quickly and safely to optimal level of function and mobility.