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Using Hills As TKR Recuperation Tools

Hi my favorite readers! We all know that recuperating from a tkr, total knee replacement, means strengthening and stretching your hamstring muscles. Well, it turns out that working on those muscles can also decrease ankle pain. I found that out personally while using hills as a recuperation tool.

While breaking in my new shoe lift and recuperating from my ankle sprain on my tkr leg, I did my usual zero-elevation pavement walk. During the initial stages of recuperating from a sprained ankle, walking slowly on even surfaces worked well. Nothing was rushed and I’d take breaks as my ankle told me to. As with any good recuperative program, I gradually increased my time walking while also applying the RICE technique nightly. My ankle pain and swelling diminished enough to warrant advancing to the next level of challenge. It took about two weeks of daily walking to reach this point. In fact, level pavement walking was becoming rather boring. So…I saw the hill and gave it a shot.

The advanced-level walk includes walking down the hill in the normal fashion, and walking back up the hill backwards. I know the area very well and was certain there were no potential hazards that would cause problems while walking backwards for a distance.

A surprising result, my ankle pain has diminished extensively. I attribute it to gradual progression in exercising plus compressing my ankle area with an elastic bandage and elevating my leg nightly. It’s good old RICE. Another benefit, walking up and down hills provides a more intense cardio workout. Can’t beat that… Nice. 🙂

Another surprising result after using the RICE technique was the multiple clicking episodes affecting my tkr knee. It was a noticeable string of consecutive, sequenced clicks when first walking after elevating my leg for awhile. Very strange.

BTW..I also realize I cannot bend my ankle as much as I used to while wearing this increased shoe lift. The extra movement causes excessive strain. (My lift is now 1.5”, which is no drop in the bucket. It could be worse, though.) Interesting…

Thought I’d share this in case others are experiencing a similar situation.

Find interesting? Kindly share…Thanks!

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.

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