How to Safely Stretch Your Knee After Arthroscopy: A Step-by-Step Guide

Understanding Post-Arthroscopy Knee Stretching

Stretching your knee after arthroscopy is crucial for regaining flexibility and range of motion. However, it’s essential to approach these exercises with caution to avoid complications. This guide will walk you through safe and effective knee stretching techniques to aid your recovery.

When to Start Stretching

Before beginning any stretching routine, consult with your surgeon or physical therapist. Typically, you can start gentle stretches within a few days after surgery, but the exact timing depends on your specific procedure and recovery progress.

Preparing for Knee Stretches

To prepare for knee stretches:
• Find a comfortable, flat surface
• Wear loose, comfortable clothing
• Have a small towel or pillow ready
• Ensure you’re well-hydrated and relaxed

Step-by-Step Knee Stretching Technique

Lie on your back on a firm, flat surface.

Place a rolled towel under your ankle, elevating it slightly.

Engage the muscles on top of your thigh (quadriceps).

Gently press the back of your knee towards the ground.

Straighten your knee as much as possible without causing pain.

Hold this position for 5 seconds, then relax.

Repeat this stretch 10-15 times, gradually increasing duration as comfort allows.

Additional Knee Stretches to Consider

While the above stretch is excellent for improving extension, consider these complementary exercises:

• Heel slides: Lie on your back and slowly slide your heel towards your buttocks, bending your knee.
• Seated knee flexion: Sit on a chair and gently slide your foot back, bending your knee.
• Wall slides: Stand with your back against a wall, slowly sliding down to a semi-seated position.

Precautions and Tips

• Never force a stretch – stop if you feel pain
• Perform stretches slowly and controlled
• Ice your knee after stretching to reduce swelling
• Gradually increase stretch intensity as your knee heals
• Listen to your body and respect its limits

When to Seek Medical Advice

Contact your healthcare provider if you experience:
• Increased pain or swelling
• Fever or signs of infection
• Difficulty performing basic movements
• Any concerns about your recovery progress
Remember, proper stretching is just one component of a comprehensive post-arthroscopy recovery plan. Always follow your medical team’s instructions for optimal healing and rehabilitation.