Preparation exercises before the surgery
Keep on moving
If people experience joint pain, they often avoid unnecessary movements. However, rest and lack of mobility lead to muscle loss and even greater physical limitations. So keep moving as much as possible. This will help to recover faster after the surgery, to recover more beneficially and to improve your chances of achieving health goals.
There are many opportunities to train without burdening the joints, and thus, to prepare for the surgery. These are walks, Nordic walking, swimming or cycling. Physiotherapy can also help to purposefully strengthen and stretch muscles.
What kind of exercises to do
We compiled a set of exercises for independent performance. It will take only a few minutes every day. We recommend performing the exercises 3 times in a row with the specified number of repetitions. Take a break for about 30 seconds between approaches.
Important instruction:
Ask your home doctor or orthopedic surgeon if you can do these exercises. This is especially important if you also suffer from any other musculoskeletal or neurological disorder. If the pain increases during an exercise, you should eliminate it.
Squats in the lunge position
Initial position: stand up straight and step forward with your left foot. The shoulders are relaxed, the hands hang freely on the sides.
Exercise: bend your knees until the right knee almost touches the floor. Stay in this position for a moment. Then, while controlling yourself, return to the original position. Repeat this movement and then change your leg.
Repeats and pauses:
- 3 x 15 repetitions with each foot
- 30 seconds pause
- After each approach, change your leg
Active stretching in sitting position
Initial position: sit on a stool, legs on the floor at the width of the hips. Put your hands on the belt.
Exercise: lift the left foot and stretch the left foot parallel to the floor. Hold it for a few seconds, then put it down.
Repeats and pauses
- 3 x 15 repetitions with each foot
- 30 seconds pause
- After each approach, change your leg
Active stretching while lying on your back
Initial position: lie on the back, stretched out in full height, put relaxed hands along the body. Place a rolled towel under the right knee.
Exercise: press the towel with your foot to the floor for about 20 seconds, then relax the leg.
Repeats and pauses
- 15 repetitions with each foot
- 30 seconds pause
Active stretching while lying on your back (reinforced version)
Initial position: lie on the back, stretched out in full height, put relaxed hands along the body. Place a rolled towel under the right heel.
Exercise: press the right knee to the floor, stay in this position for about 20 seconds, then relax again.
Repeats and pauses
- 15 repetitions with each leg
- 30 seconds pause
Stretching the calf muscle
Initial position: stand at arm's length in front of a wall or door and rest in it with both hands without straightening them completely in elbows. Place your right foot back and straighten your right foot.
Exercise: the right leg remains straight, the foot is stable on the floor. Serve the pelvis as far forward as possible until you feel a stretch in the right calf muscle.
Repeats and pauses
- 3 x 20-30 seconds with both feet
- 30 seconds pause
Stretching the muscles of the inner thigh surface (adductors)
Initial position: stand up straight, legs at shoulder width, arms hanging freely on the sides.
Exercise: lean forward without bending your legs in the knees, keeping your back straight. It is not necessary to touch the floor with your hands, perform the tilt until you feel uncomfortable.
Repeats and pauses
- 3 x 20 to 30 seconds
- 30 seconds pause
