exercising

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hi again, just wondering how many exercises does one do, i was given 15 to do, i think i can reduce this to maybe 4 or 5, what do you do, and for how long and how many times a day. which are the best exercises to do?. as you may know i am 3 months post op, knee feels very heavy, pain to walk, still a bit of swelling, front and back of my thighs ache, hard to get a good sleep, going to bed about 10pm, waking up between 2 and 3 am, going back to bed after awhile, but waking again about 6ish, nearly everyone is in the same boat, what are your secrets, and how do you pass the time of day, i read& watch tv. i have an exercise bike which is ok, just started to use it doing 5 min a day, i value you input and advice, cheers

                        peter

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  • Posted

    Hi Peter,

     I also had 15 exercises PT gave me to do, 5 of them the third day after DTKR. I had all day so I used all those waking hours on recumbent bike for warm ups, exercises (3 Xs per day) then icing. Then read, rest (nap), bike, exercises, icing, etc.  As time went on, walking with walker, then cane (50 meters further each day). Next, stairs were added. At 6 weeks my whole day was eaten up by this regime. Each session took 2 hours. I am 67, normal BMI, active before surgery. Like oldfatguy  and CHICO MARX say, we’re are all unique and progress as our bodies allow. But this is how I did it. Good luck!

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  • Posted

    Cannot remember the exact amount but its quite a few. Pain or not you still have to do the exercises. On the days I did not have therapy I would do them maybe 2 x day sometimes just once it depended on how I felt. If the pain was extreme take it easy the everyday pain I would do my exercises. After ice when done. Hate to say this and its not meant in a bad way what your gong thru many go thru myself included lets face it , it stinks.As far as what exercise to do I would concentrate on the ones dealing with bending getting your quads muscles back strengthening calf going for walks not marathons.One thing to keep in mind when doing your exercises do them correctly not breeze thru them, I know sometimes when I was in therapy I would cheat since doing them correctly was often painful however if you do not do them right its only going to take longer.
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  • Posted

    I had just one exercise session each day in the morning for about 45 minutes. Then after that i just dotted a few here and there over the day.

    When I started walking a bit more from around 3 months I reduced my exercises a bit, for example if I had done a lot of walking , or if I had gone for a swim, I missed my 45 minute session and just dotted exercises across the day here and there. Did go on static bike every day though. Hope this helps.

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    • Posted

      thanks jenny, i shall try that, i did go on the bike for 10 min, then up the stair 5 times then down 5 times, i also did a couple of other ones, iced 3 times. now this morning i am suffering my knee is like concrete, can hardly do an exercise, should i rest today or carry on.
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    • Posted

      hi jenny, the swelling isnt too bad, gone down a lot since the op. i do keep icing, i dont walk as much as i probably should do, mabee do a quater of a mile, thats to the corner shop and back. im doing 5 main exercises, then the others as and when. the bike is quite good, 10 min a day, peddeling 5 forward and 5 back. its my thighs that seem to hurt more.
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    • Posted

      I was not walking any more than you at this stage. Sounds like you are doing really well. It is going to be well worth the effort. I am now over a year post op and and filled with gratefulness every day for I can now walk as i need to and live my life freely.
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  • Posted

    Peter how is your ROM?  As I discovered if you don't have your ROM having strong muscles doesn't help you completely recover from the TKR.  

    I am a little pass 3 months post op and last week had a MUA to help improve my ROM (which it did).  After the MUA I was told for the next two weeks I wasn't to do ANYTHING other than my ROM exercises...no bike, no walking, nothing.  Like you I watch TV, read, write in my journal,  play on my computer...Thankfully the weather is getting nice here so on nice weather days I sit outside with dogs.   

    I don't know if you are the journaling type person but I found after my heart attack in 2016 it was a life saver for me.  I have been keeping one ever since.  Chico  also had a link to a page that talked about the benefits of journaling.  

    Besides ice for the swelling, I use Voltaren Gel (diclofenac sodium topical gel) which in the US you need a prescription.  I was also told to just massage your knee to help with the tightness and I do find that helps and helps so the scar is not so sensitive.  

     

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