How To Use Ankle Weights During Your TKR Recuperation

Hi everyone. Many of you have contacted me about how to use ankle weights during your tkr recuperation. The two 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.

1) A simple way to get some flexibility back into the knee, is to securely wrap one of your 2-5-pound ankle weights around your tkr-side ankle. Start walking. Just by walking around, it helps stretch and strengthen your hamstring. The stronger your hamstring, the more secure your bionic knee becomes.

2) Do a knee extension. Start by sitting in a chair with your feet on the floor. Place one of your ankle weights around your tkr-side ankle. Slowly and gently lift your foot from the floor and begin straightening your knee. Be sure to 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 total knee replacement. Here is a wonderful maneuver that I used to help straighten my leg: 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 one of your ankle weights 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. It will hurt…

Keep working at your tkr recuperation. It is a long and arduous process, but it will come…..:)

Find interesting? Kindly share….

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 40+ years. She enjoys sharing her experiences to help others going through the same thing.







Using Weights to Straighten a TKR

Some readers have asked me lately whether I used weights during my tkr recuperation. I have written articles about this before, but thought it was time to discuss it further. The answer is “yes, I have”. Weights were used in a variety of ways. Below is how I used weights to straighten my tkr.

One exercise involving weights was done by sitting in a firm chair. I’d have another firm chair directly in front of me, about three feet away. I’d extend my tkr leg onto the other chair. My tkr knee would be in the center portion of the separated chairs. Or, I’d sit on my sofa and extend my tkr leg onto my coffee table with the same space underneath my tkr knee.

Then, when my knee was as straight as it would be, I’d put a towel over it. I’d then put a two-pound ankle weight on top of the towel, directly on top of my tkr knee. OUCH! Sometimes that was a DOUBLE OUCH!! It needed to be done, however. I started with a two-pound weight, but gradually increased it to five pounds. And, I do mean gradually. I never did more than five pounds since I received great results with only five pounds.

Once the weight was on my tkr knee, I’d keep it on for about one to two minutes to start with. This would be increased to ten minutes (but only after about three months post-tkr surgery).

This is one way in which I used weights to help straighten my tkr leg during rehabilitation.

Hope this helps others going through the same thing.

Find interesting? Kindly share….






A Cheap TKR Strengthening Exercise

In addition to providing stretching of the leg muscles, ankle weights serve other purposes while recuperating from a tkr aka 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.

Find interesting? Kindly share…

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 physicalities for over 30+ years. She enjoys sharing her experiences to help others going through the same thing.







Weights & A TKR

Some readers have asked me lately whether I used weights during my tkr recuperation. I have written articles about this before, but thought it was time to discuss it further. The answer is “yes, I have”. Weights were used in a variety of ways. I will discuss how they were used as a straightening device in this post.

One exercise involving weights was done by sitting in a firm chair. I’d have another firm chair directly in front of me, about three feet away. I’d extend my tkr leg onto the other chair. My tkr knee would be in the center portion of the separated chairs. Or, I’d sit on my sofa and extend my tkr leg onto my coffee table with the same space underneath my tkr knee.

Then, when my knee was as straight as it would be, I’d put a towel over it. Then, I’d put a two-pound ankle weight on top of the front of my tkr knee. OUCH! It needed to be done, however. I started with a two-pound weight, but gradually increased it to five pounds. And, I do mean gradually. I never did more than five pounds since I received great results with only five pounds.

Once the weight was on my tkr knee, I’d keep it on for about one to two minutes to start with. This would be increased to ten minutes (but only after about three months post-tkr surgery).

This is one way in which I used weights to help straighten my tkr leg during rehabilitation.

Hope this helps others going through the same thing.

Find interesting? Kindly share….

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Using Ankle Weights & A TKR

Recently (today), I figured it might be fun and adventurous to start using 2 pound ankle weights on each leg while going on my daily walks.  It worked out great!  There is no way that my tkr leg would have allowed this only a few short months ago.  How time heals all, eh?

Until today, the ankle weights were used to strengthen my quadriceps while laying down.  Or, they were used to straighten my hamstring out while laying on my stomach (OUCH!!)  Truthfully, they are a great asset for building up leg muscles.

This information is meant as a form of sharing since – well – if it can work for me, perhaps it will work for you as well.

Rock on!