Getting Back On Your Feet: How To Workout For Recovery After Knee Replacement Surgery

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Getting Back On Your Feet: How To Workout For Recovery After Knee Replacement Surgery

Knee replacement surgery is one of the most common medical procedures performed in the US as it’s typically recommended for people with severe arthritis and those with extensive knee injuries. According to the American College of Rheumatology, around 790,000 knee replacements are done every year in the country. Most patients feel confident about getting the treatment since it’s proven to be safe and reliable, and most joint replacements can last up to 20 years. What’s more, a successful procedure can lead to a better quality of life since it allows you to re-engage with some low impact activities that you’ve previously enjoyed, such as walking, swimming, cycling, or gardening. 

After the procedure, doctors typically recommend a recovery plan that involves doing some gentle exercises. If done correctly, certain exercises can help to increase your range of motion and mobility, so here’s a guide on how to workout after getting a knee replacement surgery.

Restore Strength without the Strain

An arthroplasty or tkr knee surgery is often the best option for patients who consistently experience severe knee pain, have difficulty walking, or have a limited range of motion due to certain health conditions such as osteoarthritis. Research suggests that the best age to have knee surgery is between 70 to 80 years since having it done at this age means that you’re less likely to have the joint replaced again down the line. Some doctors may recommend this procedure even if you’re under 60, depending on your circumstances and how much pain you have, so be sure to consult an arthroplasty specialist to know your options. 

Apart from taking medication and physical therapy, you’ll be advised to follow a simple and low-impact exercise routine to help you regain your strength and balance after your treatment. Post-surgery, your physical therapist may ask you to do some ankle pumps to improve blood flow. To perform this exercise, lie down with your legs straight, then flex and point your toes. You may also be advised to do a few leg raises to strengthen your thigh muscles. Simply lie on your back with your good leg bent and the other one straight. Tighten your thigh muscles, then lift the straight leg to the height of your bent leg. Hold for five seconds, then lower slowly. 

Continue doing these exercises at home, then add some heel slides to enhance flexibility. Lie on your back, then slowly bend your knee and slide your heel towards your buttocks. Do 10 repetitions of these exercises for each leg, starting with one set in the first week after your surgery, then two sets the following week. 

Improve Stability and Coordination

A few weeks after surgery, start doing exercises to improve knee stability and coordination. One simple move that you can do anywhere is step ups, and all you need are some stairs, or even an aerobic stepper if you don’t have stairs at home. To perform this exercise, step up with your good leg, then the other leg. Step down in the same order, then repeat 15 times. 

You may also do some calf raises to improve your knees’ ability to absorb shock. Start by standing with your feet shoulder-width apart, then raise your heels off the ground. Slowly lower your heels, then repeat 10 to 15 times. Once you’re comfortable doing calf raises, add some mini squats to your exercise routine. With your feet shoulder-width apart, bend your knees until you’re lowered into a mini squat, hold for five seconds, then rise and straighten your legs. Do this move 10 times. 

Add Low-Impact Workouts for Health and Long-term Pain Relief

After a few months, your doctor may give you the green light to engage in low-impact workouts to improve your overall health without harming your operated knee. Some of these workouts include swimming, which can enhance strength and flexibility without straining your joints. There’s also tai-chi, which is good for regaining balance and strength while improving focus, mood, and mental health. Even walking can be a good workout, as long as you start with short distances to gradually build endurance in your knees. Consider any of these workouts to improve knee stability and health, and avoid high-impact activities such as jumping rope, aerobics, tennis, or cross-country skiing since these can result in re-injury and have a negative impact on your new joint. 

Getting knee surgery can help you live an active, independent, and pain-free lifestyle. Be sure to consult a specialist for a comprehensive recovery plan, and always get your doctor’s approval before trying new exercises or workout routines.