How to Improve Strength & Flexibility After 2 Weeks from Knee Replacement
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- čas přidán 13. 06. 2024
- Have you recently undergone a total knee replacement over 2 weeks ago? Are you worried that your knee still feels unstable and weak? Well in this video I go over some progressive knee exercises that you can implement after knee surgery to improve your range of motion, strength and joint proprioception.
CHAPTERS
00:00 Intro
1:10 Terminal Knee Extension - Sitting Up
3:23 Rocking Forward with Hip Hinge
4:45 PROM Seated Scooting
7:01 Long Arc Quad (Leg Extension)
8:30 Straight Leg Raise
9:27 Patellar Mobilizations
10:58 Soft Tissue Massage
12:55 Standing Lateral Weight-shifts
13:48 Single Leg Balance
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Welcome to the MOVE with Dr. Mike CZcams channel! This is where you can find all the latest FREE videos on workouts, tips on rehabilitating injuries, and training advice on how to maximize strength & increase mobility to build longevity with your body as you age.
Dr. Mike has a doctorate in physical therapy, he is a Board Certified Clinical Specialist in Geriatrics, and works with clients of all ages teaching them how to build muscle, keep their joints healthy, and live longer.
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Hello Dr Mike, I’m now 3 weeks post op and this video is a huge help. Thank you.
Thank you for stopping by to watch and comment on this one! I appreciate it so much! Wishing you the best of luck in your recovery!!
I thought I was looking at my own knees. My scars are identical but on opposite knees. My left knee s shaped scar was first cut in 1974 for a patella tendon transplant, then used again for a replacement in 2010. The straight scar on my right knee is from a replacement in March 2024, 6 1/2 weeks ago. Crazy how similar the scars are.
Thanks for taking the time to watch this one and for commenting! Wishing you the best in your recent surgery! Take care!
Thank you doctor Mike . Your video is very helpful.
Thank you for watching and taking the time to comment here! It means a lot and I’m so glad you found this video helpful!
Thanx a lot..
Thank you so much for watching and taking the time to comment! I’m glad you enjoyed this one!
Thank you 💕 very much appreciated
You are so welcome! Thank you so much for your support and for taking the time to comment!
Thank you
You’re so welcome and thank you for stopping by to watch this video!! I appreciate the support!!
Very good information Thank you doctor God bless you with both hands Awesome video So meticulously done very easy to follow
Thank you so much for the kind words! It means so much! I’m glad this video was helpful for you!
Great video very helpful, I am 2 weeks post surgery.
Thank you for watching and I’m so happy to hear you enjoyed this one! Wishing you the best in your recovery!!!
This is the best content I’ve seen on you tube so far and I’ve looked at lots! The exercises are so well demonstrated and the Instructions are very clear but importantly they make sense to me the lay person and are obviously evidence based. I have found you just at the right time Dr Mike! week 2 post TKR and needing this extra help, thank you for your expertise and time. 🥰🏴🇬🇧
So happy you’re finding value in these videos! Warms my heart! Thanks for watching and for your support!
Its 3weeks I had TKR I was doing fine but after my stitches were I just can't stand or walk with a walker plz help
Hello! Thank you for such a deep explanation!👍
Do you have youtube video on how to continue on after 6 months and farther more PO?
I’m so glad you found this video helpful! And I want to say thank you for taking the time to comment because this does help my reach as a small content creator! And yes I’m currently working on a video on “how to go up and down stairs without support after surgery” which I plan to release in the next few days. And next I’ll be doing a video on best exercises that people can do at the gym after knee replacement. This ideally would be for people post op 6 months who are ready to transition to regular exercise. I think you’ll find that one very helpful!
Dr. MiKe, I had to total knee replacement for my right knee 9 days ago, and feel i am progressing fairly well. However, my left knee is protesting, and the last couple of mornings it has felt quite unstable. This knee will also be undergoing a total knee replacement in the next little while - my surgeon and I will be discussing the "when" at my 6 week follow up appointment for my first knee replacement.
I am wondering if you have any suggestions for managing the perceived instability of my non-operated knee. I have been doing all the exercises assigned for my Right Knee-Hab on my left knee as well - suspecting that this will help, but would definitely appreciate your input. Your ability to transfer your knowlege is great - you are a gifted teacher!!!
I can’t tell you enough how much I appreciate you watching and taking the time to comment! And I’m so happy to hear that your recovery after your recent surgery is going well! As for the instability I think the one aspect that often gets overlooked in building strong knees is focusing on knee proprioception. Joint proprioception tells us where our body is in space and allows us to build awareness with our body improving balance and coordination. Many of the rehabilitation exercises are focused on improving flexibility and strength but balance should also be emphasized in both the surgery and non surgery leg. I made a video a few weeks ago on some of my favorite balance exercises so I would start with implementing some of those! I’ll link 🔗 the video below 👇 so you can watch! Wishing you the best and let me know if there are any topics/interests you’d like for me to cover in any upcoming videos! czcams.com/video/l5E02UsmpNM/video.htmlsi=s4PdNV0MP3dt5m0K
Thats good news! Hope i feel same soon but still very early days for me
Thanks for watching! I appreciate the support!
Just had a partial knee replacement nearly a week ago, I have never experienced pain like this, just praying it gets better in time. Atm can’t see any reprieve except when meds kick for a short while. At this time I’m wishing I never had it done. Staples coming out next Tuesday and I see the physio again. I am do the exercises I’ve been given, but worried I’m doing to much or not enough.
Don’t worry pain is to be expected and everyone’s surgery journey looks different! Don’t compare yourself to anybody else but yourself! Focus on one day at a time! When you have time take a look at this video I made which I believe can be encouraging for you! Hope this helps! Thank you for watching and taking the time to comment here! czcams.com/video/1SajmCFQoGU/video.htmlsi=4jKu_b14TSn_quKU
I know what you mean. I had same a week ago and feel the same. Im not one that likes taking pills but i increased my pain meds because it too painful to do excercises. I feel alot of therapists push too hard to early. My surgeons advice was contrary to the therapist for the first month. Hang in there. Its tough
I’m just over 3 months in now, thought I’d just do an update, wow after the 3 weeks improvement happened up to about 6 weeks then it slowed down, but I can walk further , I can swim, I can do up shoe laces and wipe feet and paint toe tails without knee grating and hurting, I can now say I’m so glad I had it done. Still swollen and a bit sore, still not got a brilliant knee flexion but it is improving and it is straightening when stretched out but not as good as other knee. Hoping the exercises will keep helping all that.
@kathtrevains860 wow this is fantastic news and i want to thank you for providing us all with an update of how things are going! It sounds like the rehab has been making a significant difference and im happy to hear you’re walking more! Keep up with the exercises and take it one day at a time!
@NannyCow thanks for watching!!
What would you say is the best pain medicine protocol after tkr
As much as I would like to provide my input on this subject given my experience it’s really out of my scope as a physical therapist to give recommendations on how to take pain medications! I’m sorry and I would defer this question to your surgery team! Thank you so much for watching and supporting!
Hello Dr Mike would you mind telling me the difference between passive and active bending? Thanks so much.
Ive had a TKR-Revision. Im 3wks at 110 resting and 118 with push. Which one is which. 🤔😊
That’s a great question! Active range of motion is when you try to bend your leg on your own without any assistance. Passive range is when you use your own hands or additional towel/strap to assist your knee in bending further! Sounds like your range of motion is coming along very well!! Good job!
@@MovewithDrMike Bless your heart ❤ Dr Mike I thank you so much for responding. Your videos have been a blessing. 🙏
Dr, 🙏 Is excercises is needed daily for the life time after knee replacement surgery? Or regular walking only is sufficient? And how much time ? How long one should do work in standing position at a time after knee replacement surgery?
Great question! Once you’ve regained your full range of motion back in the knee then you won’t have to do the stretches daily like you have to now. And regular walking is great but is only addressing one component of fitness which is endurance. So to keep your knee replacement strong and stable strengthening is going to be what you want to focus on for the life time to stay independent. And i don’t mean just the strengthening exercises that I’ve shown in the videos I also mean exercises that are more challenging and will help you build strength. As for the standing positions these are most important 4-5 weeks post op when you’re getting familiar and confident with learning how to put full weight on the knee again. They can be done daily in sets of 3-4 for 30-45 seconds at a time. Once they get easy you no longer have to focus on this area!
Am 7 and a half months post op on my right knee and 2 months on my left knee I still have severe cramps on my thigh. What should I do and my ROM too is not what I want am 108 on the right and 113 on the left which is just two moof post op. My knees were bad when I did the surgery they are aiming 115 for the left and 110 for the right. Any advice for me walking without a cane is a problem too if am home I walk without the cane sometimes but going out is the problem.
Thanks for watching and taking the time to comment! I understand at times you may not feel like you are where you want to be but the best thing you can do is to continue focus on your flexibility! Consistency is key! When it comes to walking with a cane I like to recommend 2 things for my patients. 1) Practice longer distances of 300-500ft using the walker focusing on proper form and walking technique to build up tolerance to being on your feet 2) practice single leg balance training to be able to eventually balance your bodyweight all on one leg which can make a significant difference in your ability to safely use the cane! Hope this helps and thank you so much for watching to support this channel!
I had a knee replacement April 3rd, this past Monday my ROM was at 110, but since then it has gotten so stiff.
2014 I had my other knee done, in the past I feel on my knee, now I’m told it’s unstable. I really don’t want to do this again, I have heard so many bad things about redoing knee replacements.
Thanks for taking the time to watch this video and for commenting! It’s pretty normal for the knee to get stiff especially this early in your recovery! Focus on consistency with the exercises every day to improve the strength and flexibility to set yourself up for success! Wishing you the best!! You can do it!
@@MovewithDrMike Thank you!!
@@donnaemslie5729 Absolutely thank you!!!🙏🏻
Is side sliding the leg in bed flat on the outside of the leg worthwhile? I find this easier to bend further & also bending the leg with hand assistance further? Your thoughts?
Thanks for watching and for taking the time to comment! And yes the supine hip abduction exercise is when you’re lying flat on your back with your toes pointing up and you slide your leg to the outside working the hip muscles! This is a great exercise to start working on hip strengthening for walking activities but it’s important that you keep the toes pointing upward and the leg straight for this one! Great question! Also bending the knee further using a yoga strap or your hands is totally fine! Anything that will allow you to bend your knee further is good! Hope that helps!!
What to do for a swollen knee?
Regular ice packs.
Hi I'm 14 wks post op TRKR and have developed buckling of the knee. I am so disappointed as I was doing so well. Would you have any suggestions how to strengthen the muscles or whatever is wrong please
Buckling and instability is common for many people after surgery if they haven’t strengthened all the muscles around the knee properly that support the knee joint. In this video I go over the Long Arc Quad and Straight Leg Raise exercise which can be a great way to start building control and strength in the quadriceps! I also really think wall sits can be great especially for those post-op. I go over a few more knee strengthening exercises in my other knee replacement video! I’ll link it below for you to watch! Wishing you the best czcams.com/video/tSxN6vpIpyQ/video.htmlsi=R9k1SWlJVrxtJreh
Knee is swollen tight can’t move knee cap what to do? 3 weeks out
Hey thanks for stopping by to watch! Tight and swollen knee is very normal at this stage. For swelling control you can try elevating your legs above your heart, icing (placing protection over the skin), and performing ankle pumps throughout the day. You might also want to monitor and consider how much time you're spending standing or walking on the knee because this can sometimes make the knee more swollen. As far as the knee cap if you haven't done so you can start introducing some gentle patellar (knee cap) mobilizations. This is a technique where you are using your own fingers to improve the mobility over the patella. this can be very effective in reducing stiffness over the top of the knee. I made a video about how to do this so you can check it out here! Hope this is helpful and wishing a fast recovery! Thanks again. czcams.com/video/rx79gmVxmK4/video.htmlsi=8qQFf96P4_HwgtPw
@@MovewithDrMike thanks much appreciated
@@MovewithDrMike thanks 😊
The exercise looks like it will work, but how do you do it if your knees are swollen and sore feel like a band across the knee. What can you do for that band feeling across the knee and stiffness
Thanks for stopping by to watch! Best options for swelling include : minimize long duration standing or walking, ice packs, elevation, Kinesio tape, ankle pumps, and compression. Hope this helps!
Last week new physio massage my knee I was going to scream but I said nothing so she can do her job , after that I feel so relaxed, but Dr. Mike still knee not working with me after almost 6 weeks 😢😢😢
Thanks for watching and don’t worry sometimes it can take people 6-12 months for full recovery! 6 weeks is still so early so try to take baby steps and take it one day at a time! You got this!!
I’m just past my 4th week, I’m still experiencing pain, like a stronge ache, I go to pt twice a week, any suggestions how to help me?
Thanks for watching! Pain after 4 weeks post op is very normal and there are many different variables that can affect a patients pain level. What I typically recommend for my patients is the following:
1) Rest and elevate your leg above your heart to reduce joint swelling
2) Use of ice regularly to minimize swelling and inflammation
3) Not overdoing the walking to minimize pressure on the surgery leg
4) Staying ahead of pain with use of prescribed medications
5)Kinesio tape can sometimes help in this area
Hope this helps!
Thank you, you’re the best at helping people after knee replacement
@user-rg1dl3yl5r I really appreciate your kind words! And it brings me joy to know I can help you all in your journey! Wishing you a fast recovery!
Me too I'm so disappointed
I had knee replacement in Feb 2024. My outside of my knee hurts where i bend it. I'm in almost 4 months. I feel a clunking when I walk. I'm on my leg for awhile the outside of my knee hurts. I'm still going to therapy since Feb. Any ideas?
Correct me if I'm wrong but how can you move the patella if it's stationary to the knee implant?
Thanks for stopping by to watch! If the patella is severely damaged, the undersurface of the patella is removed and a patella implant is inserted. But the patella is not stationary. It functions very similarly to a healthy regular knee with the ability to glide up/down and laterally. Thanks again for watching!