Hi everyone. Some of you have contacted me about what exercises to do after your tkr. I find that ankle weights and knee replacement recuperation go together like apple pie and ice cream. Here are a some of the most beneficial exercises that helped me during my total knee replacement recuperation period. I still do them years after my tkr, fyi. They may originally hurt, but that means they are working…:)
1) An easy (I don’t believe I’m calling it easy) way to get some flexibility back into the knee, is to simply put a 5-pound weight around the ankle. Just by walking around, it helps stretch and strenghten your hamstring.
2) Another exercise involves sitting in a chair and doing a knee extension. Sit with your feet on the floor. Slowly and gently lift your foot from the floor and begin straightening your knee. For maximum results, keep your toes pointed toward the ceiling. Hold for five seconds, if possible. Slowly return to original position.
3) If you are like me, your tkr knee will be bent after your joint replacement. Here is a wonderful maneuver that I used to help rectify this situation: Sit in a firm chair. Lift the heel of your tkr leg onto another chair. The back of your knee will be unsupported. Then, put the ankle weight on top of your bionic knee. Be sure to start out with a lighter weight for safety purposes. Stay like this for at least 5 minutes.
Keep working at recuperating……it’ll come…..:)
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AUTHOR NOTE: Booktoots’ Healing helps total knee replacement patients find support throughout recuperation and beyond. Its mission is for patients to understand they are not alone in their ordeal with either a tkr or other physicality concerns.
The site is owned and operated by Marie Buckner, a published author and tkr patient who has been living with various physicalities for over 30+ years. She enjoys sharing her experiences to help others going through the same thing.