Whether you have had arthroscopic surgery on your knee or, had the whole knee replaced, one muscle that seems to get over looked is the strengthening of the calf muscle. The large muscle located on your lower leg has several responsibilities when walking. If the muscle is not properly rehabilitated after surgery for instance your walking or balance will suffer.
Most knee surgery patients will be happy to just get the muscle back to its previous status regarding strength. There are others that not only want to get the muscle back to where it can perform properly but, also want to add size to it as well. There is nothing short of a big pair of biceps that is more impressive then a great looking pair of legs no matter what your age.
After knee surgery and depending on your age and previous level of activity, there are two main exercises that I recommend everyone do to get the calf to respond.
1. Standing Calf Raises: If you are at home go to the kitchen counter or sink where you have a stable surface, grab on with both hands and then get up as high as you can on your tip toes. Hold that position for a slow count of five then slowly lower yourself. Try 15-20 repetitions to start. If you are at the gym you can find a standing calf raise machine and do the same. The gym machine is great since you can add weight as needed.
2. Seated Calfs: This exercise when seated and your knees are bent to a 90 degree angle works the soleus muscle which lies underneath the calf muscle. The soleus adds fullness to your lower leg and also helps strengthen the ankle. While seated, raise your heels as high as you can up onto your toes and hold that position for a slow count of five then slowly return to the starting position.
When completing your rehabilitation or just working out at the gym, be sure to pay attention to those calf muscles. Stronger calves after surgery mean a smoother walking pattern, stronger ankles, and improved standing balance.
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