Month 4-6

Goals:

  1. Improve quadriceps strength/function
  2. Improve endurance
  3. Improve coordination/proprioception

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Exercises:

  • Jogging – (level surfaces) – 15 minutes at 8-10 minutes/mile pace. Add 5 minutes per week. Perform daily.
  • Biking – increase the amount of set resistance. Perform daily at 20 minutes/day.

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  • Agility Drills:
    • Figure 8’s – daily – 5 minutes half-speed – tighten circle size down
    • Shuttle runs daily – 5 minutes – half-speed – repeat 10-12 repetitions
    • Zig-zag running – angle across a distance of 10-15 meters, then angle back across field to another boundary 10-15 meters apart. Continue for 100 meters. Tighten up as strength/endurance permits.

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  • Sports on Own:
    • Basketball – shooting baskets only
    • Rollerblades – level surfaces – no hills- no quick stops, cutting, or operative leg cross-overs (parking lots)
    • Recreational tennis (no sharp pivoting)
    • Golf (9-holes, avoid fatigue)

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Postoperative Full Rehabilitation:

  1. No competitive or pivot sports until permited by surgeon.
  2. Quadriceps/thigh circumference should be within 1 cm of nonoperative (if normal) side.
  • Weekly strengthening program – independently (2-3 times/week):
    • Full speed jog/run – 20-30 minutes – 6-7 minutes/mile or best pace.
    • Exercise stationary bike – increasing resistance, set bike so low leg is flexed no more than 10-15 degrees, 20 minutes.
    • Agility drills (figure 8’s, shuttle runs, turns), teeter-totter balancing
    • Continue quad sets, Straight leg raise (300 repetitions/day)
    • Hills/stairs – running up hills and up stairs can be utilized to help build muscle mass and strength. Care should be taken running downhill and down steps. This can irritate the knee and should be one of the last exercises added to the workout program.
    • Core stability Exercises