Have you undergone a knee replacement?
Are you planning to get one?
Welcome.
You will be fine.
This page is dedicated to help you recover from your operation more easily.
Being left on your own device following an operation can be difficult.
We have made these videos to help you go through the first few weeks more easily.
The information given here come from questions patients asked us in the past and are often not answered until they come to see us at the clinic.
Myth Busters
First I would like to go over a few myths or ideas that persist but are WRONG.
You will be pain-free after 6 weeks
This s the one we hear the most at the knee class. Patients feel that their operation has been unsuccessful if they are still in pain after 6 weeks. So let's be clear, you will be in pain after your op and it will last a long longer than 6 weeks BUT… it will a different pain. It will be a post-operation pain rather than the arthritic pain. A knee replacement is traumatic on the soft tissue (like any other operation) and that alone take more than 6 weeks to get better. Just to give you an idea, a cut on your skin takes from 1 week to 12 weeks to heal, a muscle tear takes 6 to 12 weeks to get better, a ligament 8 to 12, a tendon 6 to 52 (yes, 52 weeks!)… So do not worry if yu still have some pain after 12 weeks following your knee replacement operation!
You should avoid moving if you are in pain
That’s a concept that patients struggle with: you will not cause damage if you cause pain. Trust me, the implant that has been “placed” in your leg is strong and it is not going anywhere. Moving the joint as much as possible post op will reduce scar tissue building and help you strengthen your leg quicker. So do not be scared of the pain when exercising.
I should not start exercising/physio until I see my surgeon again
Wrong. We see our patients as quickly as 2 weeks post-op and they will be given a tailored treatment until they can join our knee class.
Physio/specific exercises will not help
I am not joking, a few patients have been told that physio will not help post-op. Crazy! These patient clearly knew better and still came to see us. Physios are post-op rehab specialists. We help patients recover better with not only the exercises we provide but also with all the advice and encouragement given throughout their progress.
I will never return to do what I use to like doing.
All our patients return to some sort of exercises. Most of them return to what they used to do many years ago and this include running, skiing, tennis, golf….
I won’t bother exercising until I get my op.
This is a terrible idea. Recovery, pain and success rate are all improved if patients follow a 12-week mobility and strengthening programme before their op. In fact, in general, you will get less knee pain if you start exercising whether you get an op or not….
Pain Management
Managing your pain following your operation is key. Badly managed pain will delay your recovery, so make sure that it is under control. In this video, we will review the best techniques to reduce pain following your operation.
You will also learn how long pain is expected to last following your operation, when you should respect it and when you should push through it.
How to diminish pain and swelling following your operation?
1. Use the prescribed painkillers
2. Use ice efficiently.
3. Move !
4. Do not too much too quickly - You might pay the price later on.
How to use your sticks or crutches
Using your sticks and crutches will help you mobilise following your operation. Putting weight through your joint is an essential part of the recovery. it will help the implant settle within the bone properly, help decrease joint swelling and prevent post-operative issues such as DVTs. Correct use of your sticks or crutches will also prevent excessive pain, injuries your shoulder/wrists and decrease your risk of fall. Ultimately, you want to get rid of walking aids within three months and I will show you how to achieve that progressively and safely.
How to set up your crutches or sticks
Make sure your crutches or walking sticks are set up properly and avoid getting shoulder and wrist pain in the long-term.
Walk with two crutches or sticks
Remind yourself how to use your crutches at home and use the 3-point gait technique safely.
The Reciproqual gait
Within a few days you should more confident to put more weight on your knee and you can start thinking of use the reciproqual gait.
Walking with one crutch/stick
Within 6 to 12 weeks, you should be able to progress to one crutch walking. Make sure you hold your single crutch on the correct side…
Stairs
Using stairs can be very intimidating.. Unfortunately, for some, using stairs is not an option. The following videos will show you how to use stairs safely with you crutches whether there is a banister or not.
Don’t forget, when going upstairs, use good leg first, bad leg next and finally sticks.
When going downstairs, it is sticks first, bad leg next and finally good leg.
Going upstairs
Going upstairs with one crutch.
Going upstairs without a banister
How to climb stairs without banisters
Going downstairs
How to go downstairs with my crutches
Home Exercises
You MUST do your exercises!
The exercises given at the hospital will help you to move your leg gently, regain some muscle strength and avoid DVTs. Unfortunately within a few days, there are not hard enough and become almost irrelevant.
To promote good healing and ensure a great recovery, you need to work hard on moving the joint and muscle strengthening. It can be scary and painful but it is necessary. You WILL NOT cause damage to the replacement joint when doing your physio exercises. You will not cause damage by trying to move. It will be painful because the soft tissues around the joint are tight, have not move properly for a while and are still recovering from the operation but they must be moved.
This video shows you what we expect patients to work on before they join us on the class. These 6 exercises done well will make a major difference to your recovery so we advise patients to start them as soon as possible.
Knee extension in lying: will promote quads strength to help you straigten your knee.
Knee extension with a pillow will promote knee locking
Knee flexion will help with the knee bend
Squats - a very important exercise that strengthen the whole leg and use the knee in a loaded position
Bridging - promote early activation of gluteal and hamstrings muscles.
Heel raises - promote the use of calves and gluteal muscles in a loaded position
The first 6 exercises you must do following your op!
To be done 10 times , 4 times a day.
When Can I swim and cycle?
Whether you are awaiting to get your knee operation or just recently had one, our Knee Replacement Class will help you prepare or recover from it under the supervision of specialists and in company of other patients who are going through the same things as you do.
Our weekly class has already helped dozen of patients to make the most of their knee replacements and go back the activities they love to do.
After a one-to-one assessment with one of our physios to make sure that you are recovering as expected, you will be able to join our small group class.
Knee Replacement Class
The Concept
One hour
9 Stations
3 sets
Squats
Lunges
Steps
Treadmill walking
Cycling
Bridging
Floor work
Every exercise is adapted to your level and your needs.
It is a class but the difficulty of the exercise is tailored to your abilities.
We have a big cohort of patients with ages varying from mid-fifties to 80+. Everyone has different experiences, different level of fitness and different goals…
And everyone has their own difficulties before or after the op.
The fact you struggle with one exercise might frustrate you but we can assure you that the other participants understand how you feel and will not judge you. They are going through the same.
The class encourages you to move and therefore will challenge you (positively).
The nicest part of the class is to see a group of people progressing together and seeing everyone achieving their own goals whether it is going back on a bike, kneeling on the floor or step up a high step.
Worried it will be too hard?
Scared to be the worst one?
Don’t be…
Tailored |Supported | Progress
If you feel that the class is the right thing to do for your knee or if you would like more info, please drop us an email:
