Don’t Get A Knee Replacement Just Yet!
Getting a knee replacement surgery is an incredibly serious decision to consider. And putting all of your trust in your doctor and surgeon to make sure he takes care of you properly, makes it even more scary. Luckily, by the end of this post you will know exactly what your surgeon isn’t telling you about getting a knee replacement, and what you can do about it. Paying attention to every single thing mentioned in the article, will ensure you that your knee replacement surgery goes so smooth, that you could cut your recovery time in half.
What Your Knee Surgeon Didn’t Mention
One of the things that doctors often forget to mention before knee surgeries is that being stronger before your surgery will actually make the recovery time quicker. In other words, strengthening your hips, knees, and ankles will allow you to recover much faster from the surgery. Let’s look at a few ways that we can strengthen your body before your knee surgery, allowing you to cut your recovery time in half. The most important exercise is at the end of the article, so make sure you read closely.
Knee Replacement Exercises
The first exercise is the glute bridge. This will strengthen your glute muscles and hamstrings, which keep your hips strong before the surgery. Lie down on your back, with your feet about 1-2 feet from your butt. Next, drive through your heels, bringing your hips up towards the sky. Try not to arch your back when doing this, completing 3 sets of 15 repetitions.
Quad sets will strengthen your knee muscles more directly. For this exercise, sit down on a bed or table, with one leg straight out in front. Next, you will roll up a towel, and place it under your knee, so it elevates it slightly. Now, you will try to straighten your knee out, which will bring your foot slightly off the ground. Try to squeeze your muscle for a few seconds when doing the 3 sets of 10 repetitions, before going on to the next movement.
The next exercise will target all of the muscles in your lower body. For monster walks, start in a standing position with an ankle band around your ankles. (Link below.) Next, you will reach your right foot far forward, slowly bring your left foot forward, and then walk a long distance, before trying it backwards. Try to keep a distance spread on the band throughout the exercise, for 3 sets of 1 minute of work. If you are confused about the description, consult the video above, before going on to the next movement.
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Slantboard Step Ups
Slantboard step-ups are one of my favorite knee strengthening exercise, that will help you both before and after your surgery. For this exercise, put one foot onto a slantboard (link below), gently bending the knee on the board numerous times. The goal is to lightly tap your heel on the ground, before bringing it back into the air. This is a very small range of motion exercise, where you should be able to do 3 sets of 20-30 repetitions before doing the most important exercise.
Sit to Stands
One of the most important exercises to keep your knees, hips, and ankles strong before surgery are sit to stands. Grab a sturdy chair, and practice standing up out of the chair, and slowly sitting back down for 3 sets of 10 repetitions. Do your best to not “flop” down in the chair, controlling the decent throughout the way.
I’ve Got Something to Tell You
If you’re getting a knee replacement surgery, I’m guessing your dealing with quite a bit of knee pain. The article linked below can help teach you about a few of the habits you probably are doing that are making your knee pain much worse. Otherwise, you can check out our low impact strength program below, to keep your knees and the rest of your body fit and healthy.
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Having weak and painful knees is incredibly common among individuals across the life span. Because of this, trying to find out exactly what you can do to help reduce the weakness and pain in your knees is usually on the mind for these people. Unfortunately, they may be doing a few small things in their…
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