Partial Meniscus Removal (Arthroscopic): Genoptræningsøvelser

10 øvelser, der ofte bruges under restitution efter Partial Meniscus Removal (Arthroscopic). Start altid på det niveau, din kirurg har godkendt — pres dig aldrig igennem skarpe smerter.

Ankle Pumps

Simple ankle flexion and extension exercise to promote blood circulation in the legs and prevent deep vein thrombosis (DVT) after surgery.

Sådan gør du

1. Lie in bed or sit with legs extended
2. Push your toes away from you (plantarflex) as far as comfortable
3. Hold for 2 seconds
4. Pull your toes toward you (dorsiflex) as far as comfortable
5. Hold for 2 seconds
6. Repeat in a pumping motion

Teknik-tips

• Move through the full range of motion
• Keep legs relatively still — movement is at the ankle only
• Perform smoothly and rhythmically
• You should feel a gentle stretch in your calf

Anbefalet: 3 sæt × 20 gentagelser (hold 2s).

Hallway Walking

Progressive walking program starting with short distances in the hospital or home hallway, gradually increasing distance and duration to rebuild cardiovascular fitness and overall endurance.

Sådan gør du

1. Put on supportive, non-slip footwear
2. Stand up slowly — pause if dizzy
3. Walk at a comfortable pace along a flat, clear hallway
4. Use assistive device (walker/cane) if prescribed
5. Walk for the prescribed duration or distance
6. Rest if you feel short of breath, dizzy, or fatigued
7. Gradually increase distance each day as tolerated

Teknik-tips

• Stand tall with good posture
• Look ahead, not down at your feet
• Take smooth, even steps
• Swing arms naturally if not using assistive device
• Breathe naturally — do not hold your breath

Anbefalet: 1 sæt × 1 gentagelser.

Seated Marching

Seated hip flexion exercise mimicking a marching motion to maintain hip mobility, improve circulation, and gently strengthen hip flexors while seated.

Sådan gør du

1. Sit upright in a sturdy chair with feet flat on the floor
2. Lift one knee toward the ceiling, keeping the foot off the floor
3. Hold for 2 seconds
4. Lower foot back to the floor
5. Repeat with the other leg
6. Alternate legs in a marching pattern

Teknik-tips

• Keep your back straight against the chair
• Lift knee only as high as comfortable
• Maintain controlled, even movements
• Breathe normally throughout

Anbefalet: 3 sæt × 10 gentagelser (hold 2s).

Quad Sets

Isometric quadriceps contraction to maintain and rebuild thigh muscle strength, essential after knee or hip surgery.

Sådan gør du

1. Lie on your back or sit with your leg extended straight
2. Place a small rolled towel under your knee for support
3. Tighten the muscle on the top of your thigh (quadriceps) by pressing the back of your knee down into the towel
4. Hold the contraction for 5-10 seconds
5. Relax completely for 5 seconds
6. Repeat

Teknik-tips

• You should see your kneecap move slightly upward during the contraction
• Keep your toes pointed toward the ceiling
• Do not hold your breath — breathe normally
• Focus on getting a strong, firm contraction

Anbefalet: 3 sæt × 10 gentagelser (hold 10s).

Heel Slides

Supine knee flexion exercise to restore knee range of motion after knee surgery by sliding the heel along the bed surface.

Sådan gør du

1. Lie on your back on a firm surface (bed or mat)
2. Start with your surgical leg extended straight
3. Slowly slide your heel toward your buttocks, bending your knee
4. Go as far as comfort allows
5. Hold the bent position for 2-3 seconds
6. Slowly slide your heel back to the starting position
7. Repeat

Teknik-tips

• Keep your heel in contact with the surface throughout
• Move slowly and smoothly
• Do not force the knee past your comfort level
• A gentle stretch is acceptable; sharp pain is not

Anbefalet: 3 sæt × 10 gentagelser (hold 3s).

Wall Push-Ups

Modified push-up performed against a wall to gradually rebuild chest, shoulder, and arm strength during later stages of recovery.

Sådan gør du

1. Stand facing a wall at arm's length
2. Place your palms flat on the wall at shoulder height, shoulder-width apart
3. Keep your body straight from head to heels
4. Slowly bend your elbows, leaning your chest toward the wall
5. Lower until your elbows are at about 90 degrees
6. Push back to the starting position
7. Repeat

Teknik-tips

• Keep core engaged and body in a straight line
• Elbows should angle slightly outward, not flared wide
• Move through the full range of motion
• Exhale as you push away from the wall

Anbefalet: 3 sæt × 10 gentagelser.

Standing Calf Raises

Standing exercise to strengthen calf muscles, improve balance, and promote venous return in the lower extremities.

Sådan gør du

1. Stand behind a sturdy chair, holding the back for balance
2. Place feet hip-width apart
3. Slowly rise up onto your toes, lifting your heels off the floor
4. Hold at the top for 2-3 seconds
5. Slowly lower your heels back to the floor
6. Repeat

Teknik-tips

• Rise straight up — do not lean forward
• Squeeze your calf muscles at the top
• Lower slowly with control
• Keep knees straight but not locked

Anbefalet: 3 sæt × 15 gentagelser (hold 3s).

Supine Hip Abduction

Lying hip abduction exercise to strengthen the hip abductor muscles, important for gait stability and recovery after hip or knee surgery.

Sådan gør du

1. Lie on your back with both legs extended
2. Keep toes pointing toward the ceiling
3. Slowly slide your surgical leg out to the side, keeping it on the bed
4. Go as far as comfortable without rotating your hip
5. Hold for 2 seconds
6. Slowly slide your leg back to the center
7. Repeat

Teknik-tips

• Keep your toes pointing upward throughout
• Do not rotate your leg outward or inward
• Keep your pelvis level — do not hike your hip
• Move smoothly and with control

Anbefalet: 3 sæt × 10 gentagelser (hold 2s).

Stair Climbing Practice

Supervised stair climbing to rebuild functional leg strength, cardiovascular endurance, and confidence in navigating stairs safely at home.

Sådan gør du

1. Stand at the bottom of a staircase with a handrail
2. Hold the handrail with one hand
3. Going up: lead with your stronger (non-surgical) leg
4. Step up one stair at a time, bringing the other foot to meet it
5. Going down: lead with your weaker (surgical) leg
6. Step down one stair at a time
7. Rest at landings if needed

Teknik-tips

• Remember: 'Up with the good, down with the bad'
• Maintain upright posture
• Use the handrail for support, not to pull yourself up
• Take one step at a time initially

Anbefalet: 1 sæt × 1 gentagelser.

Abdominal Bracing

Gentle core activation exercise that teaches patients to engage their deep abdominal muscles (transversus abdominis) for spinal stability and postural support during recovery.

Sådan gør du

1. Lie on your back with knees bent and feet flat on the floor
2. Place your fingers on your lower abdomen, just inside your hip bones
3. Gently draw your belly button toward your spine without flattening your back
4. You should feel your deep abdominal muscles tighten under your fingers
5. Hold the brace for 5-10 seconds while breathing normally
6. Relax and repeat

Teknik-tips

• This is a gentle contraction — not a full crunch
• Maintain normal breathing throughout the hold
• Do not flatten your lower back — keep a natural curve
• Your pelvis should not move

Anbefalet: 3 sæt × 10 gentagelser (hold 10s).