I’ve had a lot of opportunities to practice post-operation exercises this year and no matter how hard they knock me down, I am not giving up until my workout programs return to where they were previous to my surgeries in February and August. With that in mind, here are some tips for exercising after surgery.
You just slowly push your foot up and down. You can do this lying flat on your back or sitting in a chair. You aren’t extending your leg or any other part of your body, just your foot and your ankle. You do this every five minutes or so.
You can combine this with rotating your ankle. You turn it slowly angling toward your other foot and then away. You want to do it in both directions; 5 or 6 times a set, 3 to 4 times a day.
Buttock contractions sound weird, but again this is an exercise you can perform while laying down or sitting up. Be sure that nothing you do causes yourself pain or check with your treating physician beforehand. For buttock contractions, tighten your buttocks and hold for 5 seconds, then release. Try to do this 10 times, 3 times a day.
You can work your inner thighs by sliding your leg out as far to the side as you can and then back. Do each leg one at a time. Try for 5 each, 2 times a day. This will help keep your inner thigh muscles and exterior hip muscles worked without overdoing it and straining yourself.
As with your buttock tightening, you can perform a similar tightening exercise with your quadriceps and thighs. You can also try by straightening your knee and extending your leg to tighten up the muscle. You want to hold it for a five count and then release.