In addition to providing stretching of the leg muscles, ankle weights serve other purposes while recuperating from a total knee replacement. Even though one can achieve a great workout by using a leg extension machine, this exercise can be done at home for dirt cheap.
Here’s the step-by-step breakdown of utilizing this muscle strengthening exercise:
- Simply find an ankle weight of your desired weight
- Wrap it around the ankle of the affected tkr leg
- Sit on a chair
- Lift your ankle until the leg is straight.
- Do 10 repetitions, 3 times
- Do throughout day for extra strengthening..
It’s the same procedure used during the machinery process. And, ankle weights can be used over and over without paying extra. 
This exercise strengthens the muscles surrounding and supporting your knee. It has worked great for me. It may work equally as well for you. Of course, check with your medical care provider first.
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I HAD A TKR 8 WEEKS AGO AND SUNDAY I WAS OUTSIDE FOR 6 HOURS WORKING ON MY OLD TRACTOR, WHEN I WOKE UP THE NEXT MORNING MY KNEE WAS REALLY SWOLLEN… IT’S BEEN 5 DAYS AND THE THE SWELLING IS JUST STARTING TO GO DOWN AND IT HURTS IN THE BACK OF MY KNEE NOT AROUND THE REPLACEMENT. IM LIMPING PRETTY GOOD. AND THOUGHTS, ANYBODY GO THROUGH THIS AFTER A 8 WEEKS
Thanks for stopping by my blog, John. Personally, I am still swollen after nearly six months. The swelling is less, but it is still there. Depending upon the amount of exercise I do, it swells more than other times.
The back of my knee is just now starting to become less painful due to my hamstring needing retrained. I didn’t use it for 30 years since I wore an 1.5″ shoe lift. So, I understand your “back of the leg” pain. It can be a doozie.
I find that elevating my leg onto a pillow and icing it works wonders for swelling.
Best of luck to you! Remember…it’s only temporary.
I am now at four weeks post-op and this is my second tkr. The first seemed to go much better. I can bend the knee to at least 95 but it’s the straightening that is really hard for me. It’s almost there but not completely. Does anybody have any exercises for this?
Hi Carol,
A great exercise that worked perfectly for me involves:
1) Laying on my stomach with my lower leg extended over the edge of a mat or bed.
2) My physical therapist then put a 2 pound weight on my ankle.
3) I was then timed for 5 minutes.
4) (Your leg has to be positioned perfectly or you will be in excruciating pain. )
5) Irregardless, this stretching exercise was very, very painful for me. It did the trick, though.
6) I wouldn’t recommend doing this by yourself, however. Have someone with you just in case. (Plus, you’ll need someone to put the weight on.)
Good luck!
I had TKR to both knees, on June 19th. Still a little swelling to left knee. I too had pain to back of knees, I found a combination of walking, and straight leg calf stretches eased it, but will also now try other methods. I also like Carol just can’t get them totally flat to the bed when being measured by the physio’s. Otherwise they are happy as am I.