If you have recently had a surgery of your leg, hip, ankle, knee, or foot, then you need to know some basic exercises in order to regain the strength in your legs. Recovering from such surgeries requires time, patience, and the right kind of physical therapy. These exercises can also be considered effective for the elderly, as they primarily focus on building strength in weak legs.
If an individual has had a surgery on a particular part of the leg, then he/she must perform some general upper and lower leg exercises, before performing specific ones for that specific part. These general workouts target the leg on a whole, and facilitate the rehabilitation of the entire muscle groups.
Here are some of the best and most effective exercises that you can carry out in order to strengthen your legs.
With one single sweeping move, you can exercise all the muscles in the leg. To perform this exercise you need to stand upright with your hands on your hips, and your feet apart at shoulder width distance. Now place one foot as far ahead as possible, like a giant step, and bend the knee of that particular leg as far as possible. Ensure that your other leg remains straight and does not bend at the knee. Perform the same with the other leg, and repeat this exercise as many times as you deem fit. However, keep in mind that this particular workout exerts a lot of strain on the knee, so a person who has undergone a knee surgery should consult his/her physician before performing this exercise.
Unlike lunges, there is no stress on your knees or on any other joints while performing plies. To perform this exercise stand straight with your feet shoulder width apart, and point your toes out in the opposite directions. Now lower your body using your hips, and hold the stance for a few seconds. Remember to keep your back straight, and then slowly raise yourself back up again. Perform 10-15 repetitions per set, and you will slowly begin to see your thighs getting stronger.
Its effectiveness is undoubted, and the best part is that it can be performed anywhere, at any time. Many people battle troubles in their calf muscles, and heel raises are perfect as they strengthen that particular muscle group. To perform this exercise join your feet together, and slowly raise yourself on your toes. While doing this you will feel strain on your calves, and it’ll also benefit your thighs. Hold this position for a few seconds before you go back to the original position.
The hamstrings are a muscle group behind your thigh. If you have ever experienced a pulled or a strained hamstring, then you will know how painful it is. A lot of runners and athletes experience this condition frequently due to overstraining. Lie flat on your stomach, and then lift both your legs upwards together. It is very easy to perform, and you can distinctly feel your hamstring muscles feeling the tension. Hold this stance for a few seconds and repeat the exercise a few more times. Remember, the slower you do it, the better it will be for you.
This is particularly useful for elderly people, or for people who have recently undergone a surgery on their leg. To perform this exercise, lie down flat on your back, and then bend one of your knees and pull the ankle as close to your buttocks as possible. You will feel an instant relief in the muscles of your thighs, running down to the muscles of your feet. Alternate between both feet, and if you want you can even try both feet simultaneously.
In order to strengthen leg muscles, these exercises should be carried out on a regular basis.