Exercises after a total knee replacement Surgery
Introduction
Undergoing a total knee replacement surgery can be both a challenging and rewarding experience. Your knee will need time to heal and regain strength, which is where exercises come into play. In this article, we will explore the best exercises to aid in your recovery, exercises to avoid, when to start exercising, different stages of postoperative exercises, advanced exercises, the duration of your exercise routine, and a summary of the key points.
Best Exercises
The following exercises are highly recommended for improving strength and mobility after a total knee replacement surgery: 1. Quadriceps sets: Sit upright on a chair or bed, then straighten and tense the muscles in your thigh for around five seconds. Relax and repeat ten times. 2. Straight leg lifts: In a similar position to quadriceps sets, lift your leg straight out in front of you and hold for five seconds. Slowly lower your leg and do ten repetitions for each leg. 3. Heel slides: Lie on a flat surface and gently slide your heel towards your buttocks. Hold for five seconds, then slide it back to the starting position. Repeat this exercise ten times for each leg.
Exercises to Avoid
While it is important to maintain an active lifestyle, there are some exercises that should be avoided after a total knee replacement surgery: 1. High-impact activities: Activities such as running, jumping, and intense sports should be avoided as they can put excessive stress on your knee joint. 2. Deep knee bends: Avoid exercises that require deep bending of the knee, such as full squats or kneeling, as they may strain your artificial joint. 3. Twisting movements: Movements that involve twisting or pivoting your knee should be avoided, as they can potentially damage your newly replaced knee joint.
How soon to start
Your surgeon or physical therapist will guide you on when to start exercising after your surgery. In most cases, you can begin simple exercises, such as ankle pumps and gentle ankle movements, within 24 hours of your surgery. As you progress through your recovery, you will gradually increase the intensity and range of motion of your exercises.
Postoperative Exercises
During the initial weeks following your surgery, it is crucial to focus on gentle range of motion exercises. Ankle pumps, heel slides, and assisted knee flexion are common exercises in this stage. Additionally, your physical therapist may guide you through gentle strengthening exercises for your quadriceps, hamstrings, and gluteal muscles to aid in your overall recovery.
Recovery Exercises
As your knee continues to heal, and with the guidance of your physical therapist, you will move on to more challenging exercises. These may include step-ups, stationary cycling, and treadmill walking. Strengthening exercises with resistance bands or light weights may also be introduced to improve muscle strength further. Slowly increasing the difficulty level of your exercises will help you regain full functionality and range of motion in your knee.
Advanced Exercises
Once you have regained a significant amount of strength and flexibility, you can progress to advanced exercises. These may involve hiking, swimming, or using elliptical machines. Advanced exercises help in building muscle endurance, improving balance, and enhancing overall joint stability. Remember to consult your physical therapist and surgeon before starting any advanced activities to ensure they are suitable for your specific condition.
Duration
The duration of your exercises will vary depending on your progress and your surgeon’s recommendations. In the initial stages, short sessions of exercise for about 10 to 15 minutes multiple times a day are advised. As you progress, you can gradually increase the duration to 30 minutes or more per session. Consistency is key, so strive to perform your exercises on a daily basis while listening to your body’s needs and adjusting intensity accordingly.
Summary
Exercises play a vital role in recovering after a total knee replacement surgery. Start with gentle exercises like quadriceps sets, leg lifts, and heel slides, while avoiding high-impact activities and movements that may strain your knee. The timing of when to start exercising will be determined by your surgeon or physical therapist, and postoperative exercises will focus on range of motion and gentle strengthening. As you progress, more challenging exercises and advanced activities can be introduced. Remember to follow your surgeon’s advice and listen to your body throughout the recovery process. With dedication and proper exercise, you can regain strength and mobility to fully enjoy your daily activities once again.