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Have you recently undergone a total knee replacement and are eager to get back on your feet? While the surgery itself is a major step, the true journey to recovery begins with rehabilitation. Regaining strength, flexibility, and confidence in your new knee is essential for returning to the activities you love. Exercises after total knee replacement are powerful tools in this process, working wonders to reduce pain, improve range of motion, and build strength in the muscles supporting your new joint.
This blog post from Nav Imperial Hospital is your companion on this rehabilitation path. We'll delve into the importance of exercise after total knee replacement and explore a range of exercises commonly recommended by physical therapists.
Before we delve into the exercises to do after total knee replacement, it's important to understand when a total knee replacement (TKR) becomes the recommended course of action. This surgery replaces the damaged joint surfaces of your knee with artificial implants, aiming to alleviate pain and improve mobility. Here at Nav Imperial Hospital, we carefully consider all options before suggesting TKR. Generally, TKR is considered when conservative treatments like medication, physical therapy, and injections have failed to provide adequate pain relief and improve function. Key indicators for TKR surgery include
1. Severe pain and stiffness: Constant pain that interferes with daily activities like walking, climbing stairs, or getting dressed. Pain may even be present at rest and disrupt sleep.
2. Limited mobility: Significant restriction in your knee's range of motion, making it difficult to bend or straighten the leg fully.
3. Joint deformity: The knee joint may become bowed in (varus) or out (valgus) due to cartilage loss.
4. Impact on quality of life: Chronic knee pain can significantly impact your ability to work, participate in hobbies, and maintain an active lifestyle.
Read out our other blog If you want to learn more about total knee replacement treatment.
Here are 10 common exercises recommended after total knee replacement surgery, categorized for easy reference:
1. Ankle Pumps: While lying down or seated, gently point your toes up and down several times. This improves circulation and reduces swelling.
2. Straight Leg Raises: Lie on your back with one leg straight and the other bent. Tighten the quad muscle of the straight leg and lift it a few inches off the bed. Hold for a few seconds and lower slowly. Repeat with the other leg. Strengthens the quadriceps.
3. Short Arc Quad Sets: Tighten the quad muscle of your straight leg without lifting your heel off the bed. Hold for a few seconds and relax. Strengthens the quadriceps without straining the knee joint.
4. Heel Slides: Lie on your back with both knees bent. Slowly slide one heel towards your buttocks, bending the knee further. Hold for a few seconds and slowly straighten the leg. Repeat with the other leg. Improves knee flexion.
5. Bed-Supported Knee Bends: Lie on your back with one knee bent and the other leg straight. Slide your bent foot towards your buttocks, bending the knee as much as comfortable. Hold for a few seconds and slowly straighten the leg. Repeat with the other leg. Builds strength and flexion in the knee.
6. Standing Knee Bends: Hold onto a sturdy support for balance. Stand tall and slowly bend one knee comfortably, keeping your weight evenly distributed on both feet. Hold for a few seconds and slowly straighten the leg. Repeat with the other leg. Strengthens leg muscles and improves stability.
7. Mini Squats: Stand with your feet shoulder-width apart and toes slightly outward. Slowly lower yourself as if sitting in a chair, keeping your back straight and core engaged. Don't squat lower than 90 degrees. Hold for a few seconds and slowly stand back up. Strengthens quadriceps, hamstrings, and glutes.
8. Straight Leg Lifts (Standing): Stand with your feet shoulder-width apart and hold onto a sturdy support for balance. Slowly lift one leg straight behind you, keeping your core engaged. Hold for a few seconds and slowly lower your leg. Repeat with the other leg. Strengthens the hamstrings.
9. Single Leg Stands: Stand with one hand on a sturdy support for balance. Lift one leg slightly off the ground and hold for a few seconds. Repeat with the other leg. Improves balance and proprioception (body awareness).
10. Heel-Toe Walking: Walk slowly taking short steps, placing your heel down first followed by your toes with each step. This challenges your balance and coordination.
While exercise after total knee replacement is crucial for recovery, there are certain activities you should avoid to protect your new knee joint. Here are 5 key ones:
• High-Impact Activities: Running, jogging, jumping sports (basketball, volleyball) put excessive stress on the knee joint and should be avoided.
• Twisting and Pivoting: Activities like soccer, football, and downhill skiing can strain the knee and increase the risk of falls.
• Heavy Weight Lifting: Deep squats, lunges with heavy weights, and exercises that put significant strain on the knee joint are best left out of your routine.
• Uneven Terrain: Hiking on rough trails with loose rocks, roots, or steep inclines can increase the risk of falls and twisting. Opt for flat, even paths for walks.
• Contact Sports: Sports with a high risk of collision, like football, rugby, or hockey, can damage your new knee and should be avoided.
Dr. Sachin Gupta, known as the Best joint replacement surgeon in Jaipur our esteemed director, and senior joint replacement surgeon, brings over 22 years of experience and a remarkable record of over 6000 successful knee replacement surgeries to the table. His expertise in various knee replacement procedures ensures you receive the most suitable surgical approach for your unique needs.
Schedule a consultation with Dr. Sachin Gupta at Nav Imperial Hospital today. We'll address your concerns, discuss your recovery goals, and create a personalised plan to get you back on your feet feeling stronger than ever. Contact Nav Imperial Hospital to schedule your consultation.