Evidence based medical wellness for active people from a doc who walks the walk

Knee replacement rehab: what I am doing


I have passed the 6 week mark since my partial knee replacement.  I have been diligently going to physical therapy (I am a regular, and am getting to know the other patients.  Who knew you would socialize at PT?)  Here is what I am doing:

  • Every morning I do wall flexion, where I get my butt close to the wall, lay backwards and put my leg upwards, resting my heel on the wall. I then bend my knee, bringing my leg as close to my butt as possible.  (I am at 140 degrees of flexion, for those who care, probably the max I will get.  I am not going to lie, it hurts.)
  • I get up and make a giant half caf cappuccino, drink water, and take a hyaluronic acid pill and vitamins.
  • I ride the bike for ten minutes REGARDLESS of how tired, tight, or crabby I am.
  • I go to work.  I take a roller with me, and roll my calf and thigh through out the day.
  • I take the stairs UP. I just recently started walking down the stairs.  (Harder.) I do hold the railing when I am tired.
  • I do calf stretches through out the day, as my calves get really tight every time I have surgery.  (Same thing happened last time.)
  • I started dry needling at my PT’s office.  Even though I stretch, roll and use a heating pad, the dry needling is the only thing that seems to work to loosen the calves.
  • At the end of the day, I go home and ride the bike for at least 20 more minutes.
  • I go to PT at least two times per week. We are doing body weight squats, as well as squats with a kettle bell (36#, not at all close to what I was at before, but getting there…) We also do body weight lunges, body weight Russian dead lifts, and monster walks with a band.  I try to do these exercises at least one additional time per week.  (Total of 3 per week.)
  • I am now back to some ab work as well as arms/torso etc.  It took me a while to get back to it as I was just too pooped when I got home from work.

What I need to do: I need to weigh myself.  I know I gained weight through the 6 weeks off, especially since it was the holidays. I promise I will do this and post my weight and a plan on how to lose the weight I need.  I love the saying, “you can’t exercise your way out of a bad diet.”

What I did wrong:  I went back to work at four weeks.  It was really hard, and I should have waited until 6 weeks.  But at my job, no work, no pay, so I did the best I could.

Overall: progressing okay, wish it was faster!  The goal is still to ski my mid March!

Author: PookieMD

I am a board certified internal medicine physician. I love medicine and seek to bring evidence based medicine to the fitness and wellness world.

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