exercises

Exercise for Gaining Flexibility in a TKR

Here is another great exercise that can be done for increasing flexibility in your tkr knee. After reading and hearing about it, I decided to give it a try and it works well for me. It doesn’t require any special equipment.

Sit in a chair with feet firmly planted on ground.

Slide your body forward, keeping feet planted.

Do this until you feel a stretch in your tkr knee.

Hold for as long as you can stand it.

Slide back to starting position.

Repeat.

Hope this works for you as well. Good luck!

Adding Some Fun To Exercising

Riding my upright bike during my tkr recuperation process is just not fun. I like seeing how I improve, but it still takes a few pedaling rounds to get to the point of where I can move at a decent speed. It’s all part of the process, though. I’m grateful to have my bike since it provides such a good tkr exercise. I found a way to make it all a little more fun, however….

Add a rubber duck head to the hand bars. Whenever the pain is to the point of needing to be verbalized, simply squeeze the duck and it will let out a sound that will cover up the verbage. 🙂

NOTE: This can only be done, though, when you’ve reached a point in your tkr recuperation that you’re not holding on for dear life to the handlebars. Even though I don’t pedal at lightning speed like a fiend, I have reached the point of being able to hold on with one hand while squeezing the duck with the other.

When the pain is not that bad, I simply squeeze the duck’s nose. It gives off a softened “quack!” much like the sound made by a rubber duck toy. When the pain is more intense, though…the big guns are brought in. That deserves a head squeeze which gives off a full fledge, much louder “QUACK!”

For safety reasons, my rubber duck head is wearing a helmet.

Whatever it takes.

P.S. No killing of ducks was done to make this rubber duck head alarm. 🙂

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An Isometric Exercise for TKR

Hi my favorite readers! Here is an isometric exercise for tkr that has been very helpful to me during my recuperation, so I thought I would share it in hopes of it helping you.

Plus, it is an easy one that can be done anywhere in your home. It is a good exercise both before surgery and during the recuperation process. There is no equipment needed, which makes it even better.

Gluteus Maximus/Buttocks. Tighten your buttock muscles and hold for 5-10 seconds. Do repetitions of 10. Increase as desired. Not only will this help strengthen your muscles for your total knee replacement, it will help you develop a “killer butt” (or so I’m told…:? ).

Good luck!

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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.

Kneeling After A Total Knee Replacement

Hi my favorite readers! One of my previous blog posts consisted of an exercise involving kneeling after a total knee replacement, done on the floor. In the blog post I stated that I could do it. After giving it some more thought, I realized that was an understatement. A heavy duty understatement. Here’s the true story….

The end of this week will be my one year post-tkr date. How hard could it be to kneel on the floor? I found kneeling on the floor after a total knee replacement to be a curious endeavor since in theory it seems like a great way to get more flexibility in my tkr knee. So, anyways…I tried the exercise out for size.

Kneeling on the floor involved my hanging on for dear life to something with each of my hands as I SLOWLY lowered my body to the floor. It was not a pretty sight.

Once my knee hit the floor, I would not call it kneeling. It was more like a dreaded bend that was begging to be stopped. So after two seconds, I did.

As I held on to the sofa with one hand, and my exercise bike with the other hand, I started to lift myself back up. Sure is good that neither of those two vices could tip over. My return to an upright position was another vision for sore eyes.

I’m glad that exercise is over. 😕

Find this post about kneeling after a total knee replacement 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.

This site is owned and operated by Marie Buckner, a published author and tkr patient who has been living with various physical conditions for over 30+ years. She enjoys sharing her experiences to help others going through the same thing.

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Leg Straightening TKR Update

My previous blog post consisted of an easy exercise involving the straightening of the bionic knee during the recuperation process of a tkr. When I ended physical therapy 11 months ago, my knee range was 95. It’s been an ongoing process since. I still have a ways to go, too.

Update…There are some days and nights when I do this straightening exercise/maneuver and it is uncomfortable and/or painful. Then, there are other times when I do it and it is not painful for a while. Nice. It’s getting there. It just takes time. 🙂

Another Leg Straightening Exercise & A Tkr

Even though it has been 11 months since my total knee replacement, I still have issues straightening out my leg. This is due to my hamstring still needing stretching.

A great way I have found to do this involves not propping my leg on a pillow while sleeping or stretching out. I just lay my leg flat onto the surface and let it gently find its level. But, I can feel my leg stretch out while also feeling the back of my knee slowly lay against the surface. This also works well while laying on the sofa, on the ground (which is difficult to get down onto…:) ), or any other flat surface.

This is painful at first…very painful. That’s part of recuperating, though. We all know that, right?

Building A Snowman After a Total Knee Replacement

Today was perfect weather for building a snowman (or, in the nonsexist version…snowperson). The snow was finally packable. I was curious to see how I’d fend while taking on this endeavor. I’ll call it the “building a snowman exercise regime”. Well, my snowman looks great….and I’m pooped.

A few of my readers have asked me about getting easily exhausted while recuperating from a total knee replacement. Today, I will attest to that. I was working up a sweat, huffing and puffing, and am just beat. Last year, prior to my tkr, I didn’t have that problem. Hmm. I think it’s rather interesting, myself. Of course, last year’s snowman wasn’t as artistically developed as today’s. 🙂

In a previous post I talked about using a marching-type gait while walking in the snow for some tkr exercise. Today, the snow didn’t cooperate as well. My footing was such that as I put my foot down, BOOM…it would go down another level. So, I kept my walking in the snow to a minimum. To say my back and knee was hurting is an understatement.

So, after my snowy work of art was completed, I came inside, took a shower, and have been icing on the sofa ever since.

I have found a new use for those bright orange safety cones. They make for a great snowman hat. 🙂

P.S.  The movie “Ice Age” is on now.  Those Marching Dodos get me every time. 🙂

Walking Through a Haunted Corn Maze

Part of the recuperation process involving a total knee replacement includes walking on uneven surfaces. Unfortunately, or fortunately depending on your viewpoint, we need to be careful about the surface we walk on. They can either strengthen us, or cause us harm.

It’s been about nine months since my tkr, and I still get tired after walking a while on uneven surfaces. It’s definitely better than before my surgery, though. There is no doubt about that! Far too many times, I remember my ankle swaying back and forth causing me undue hardship and pain. It’s not a pleasant feeling. It could be worse, though.

Last week I had the pleasure of partaking in a haunted cornfield maze. It was a blast, but involved uneven dirt surfaces. It was the first time since my total knee replacement that I walked a distance on dirt. Dirt surfaces are always a point of concern for me. If it had been raining at all that day, there is no way I’d feel comfortable walking on that surface.

Anyways, throughout the walk, I was fine. It was only upon getting home that I realized how tired I was. That tiredness turned into pain as the evening progressed.

The knee pain diminished within a few hours. All I did is sit on the sofa, prop my leg up on a pillow, and ice it. It worked. Plus there was some good hockey on television. 🙂

It took longer to get rid of my sore throat caused by all the silly screaming I did. Those evil reapers will get me every time.

Another Flexibility Exercise for a Total Knee Replacement

While finishing up a recent workout involving riding my exercise bike, I came across another stretching exercise that seems to work well for me. It is a combination of flexibility movement and warm-down exercise. And, it’s simple.

All it entails is staying on the exercise bike, and moving the pedals back and forth – without making the complete cycle movement. It is similar to a rocking chair movement. Plus, it is a form of exercise without the vigorous movements involved in other tkr recuperation exercises.

I cannot overdo it since I’m not really exercising. Yet, I am increasing my flexibility on my bionic knee. So, it is a win-win situation. It’s a great thing to do for my total knee replacement recuperation process.

Added benefit: This exercise works great while sitting in front of the television. 🙂 In fact, I have found it is a great way to watch NHL Live! With EJ Hradek and Don LaGreca on the NHL Network.

Thought I’d share it with others who may find it appealing to them. 🙂

Aerobic Dancing after a Total Knee Replacement

Hi my favorite readers! It’s always nice to have a variety of exercises available when recuperating from a tkr. (Or anytime, for that matter). Actually, it takes time to even get use of leg muscles after surgery, but recently a new technique has come back to me. Aerobic dancing after a total knee replacement.

Prior to surgery, this was my main exercise. It’s very enjoyable – usually. However, after surgery…it just was not happening. I tried doing it about 5 months after my total knee replacement, and it was too painful. There still was not enough flexibility to make it anywhere near pleasurable. So, I tried it again last week. Wunderbar…:)

Six months after my tkr date, my knee is still swollen and the flexibility needs to improve. However, I can move my knee and leg enough to get some simple, movement limited dancing in. There is no joint pain….woohoo!

And, no, I will not go public for a while. 🙂 Even then, who knows….

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New PT Exercise for the hamstring

Yesterday, I was given a new PT exercise for my hamstring.  Since I wore a shoe lift for 30 years, my hamstring was not used.  So, it needs to be retrained. The exercise involves using a treadmill in the reverse mode.

I simply walk and flex my leg that way.  It’s really a cool exercise.  Only thing I don’t like about it is….I work up a sweat, feel my muscles working,  and see I have burned 13 calories.  That strikes me as being funny.

Recuperating from a total knee replacement is a lot of work, but very worth it.  I’ve lost 10 pounds, which is great. 🙂

Can’t wait to get my new knee working to its full extent so I can kick some serious butt. 🙂  It has been 8 weeks since my surgery.  I do PT every day. The stationery (spelling?) bike is the hardest part.  My recommendation: never take for granted the fact you can use your knee.