00:10Hi, my name is Dr. Katie Voss, physical therapist at InMotion OC here in Orange County, California.
00:15I'm here today to talk to you about knee arthroscopic surgery. This is a surgery that
00:19allows doctors to view the knee joint without making large incisions or cuts into the knee
00:24joint and soft tissue. The doctor uses this to treat and diagnose a wide range of knee issues stemming
00:30from meniscus or maybe removing some synovial tissue that's irritated or cartilage. Sometimes
00:36after a knee procedure like this, the knee can get kind of stiff and swollen. At times, physical
00:42therapy is necessary to allow for improved range of motion, strength, and function of the knee. I'm
00:47going to show you a few things that you can do to make sure that your knee doesn't get too
00:50stiff.
00:50First, it's called a heel slide. You're going to position yourself on a mat or bed with a strap.
00:58Secure it around your ankle here and hold on to the end. You can use a dog leash or a
01:03thick rope if
01:04you don't have one of these straps at home. You're going to lay down on your back. You're going to
01:09straighten your leg and then you're going to relax it and bend all the way trying to get to your
01:15end
01:15range in motion here. Should be pretty lean for you. Straighten and use that strap to kind of give you
01:24that extra range at the end. Performing this a few times, a couple times a day. You're then going to
01:35attach the strap to your leg. We're going to stretch the tissue that runs along the top side of our
01:41knee.
01:41This can be very important because it sometimes causes compression onto the knee. So we're going
01:47to stretch it. Okay? So you're going to attach the strap there. Flip over onto your stomach. Bring the
01:56strap across your shoulder. Relax your knee and gently use a strap to assist to get a lot great knee
02:04bending.
02:06You're going to want to hold this stretch for about 30 seconds to a minute. A couple times through.
02:16Okay? The third thing that you can do is specific to the kneecap. This is the bone that lies along
02:22the
02:22top side of your knee. You're going to place your hands on the sides of your kneecap here and you're
02:28going to gently push the kneecap to the outside and to the inside. Never pushing too hard to cause pain.
02:36You're just looking for some good mobility side to side and you can do up and down. Kneecap mobility
02:45is vital in any kind of knee function and all your daily activities. Hope you enjoyed these couple tips.
02:52If you still feel like you have some stiffness and pain after that surgery, feel free to click on the
02:56link
02:56below and see if PT can help you on your right to recovery. Thanks. Bye.
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