Total Knee Replacement Exercises NHS PDF Free Download

Total Knee Replacement Exercises NHS PDF Download Info

Therapy Will Become Instrumental In Recovery To Enjoy The Full Benefits Of The Knee Replacement. Therapy Can Enhance Range Of Motion, Lessen Discomfort, Improve Strength, Check Balance, And Greater Endurance. It Can Also Minimize Swelling. While More Strenuous Work May Recover Longer, Most Patients May Resume Sedentary Work And Even Driving In Four To Six Weeks.

Aim For 30 Minutes To An Hour Of Exercise Per Day. You Can Alternate Your Workout Routine By Doing Some Of Your Exercises In The Morning And The Rest In The Afternoon, Or You Can Do Different Groups Of Workouts Each Day.

Total Knee Replacement Exercises NHS PDF Free Download

This Home Exercise Program Was Developed For You By The American Association Of Hip And Knee Surgeons After Your Knee Replacement. You Can Watch Our Patient Exercise Videos At Www.aahks.org/hipknee, And This Booklet Accompanies Those Videos.

The Exercises Will Emphasize Activities That Promote Stretching, Strengthening, Endurance And Balance. The Knee Rehabilitation Program Is Divided Into Three Phases: Weeks 1, 2, 3, 4, And 5–12.

This Program Begins With Some Stretches As A Warm-up, Then Proceeds To More Specific Exercises To The Knee Muscles. To Help With Swelling And Pain, We Do Suggest Taking Some Acetaminophen Or Another Over-the-counter Anti-inflammatory, Such As Ibuprofen, Naproxen, Meloxicam, Or A Pain Reliever An Hour Or So Before, Or Perhaps After, Exercise.

Remember To Take Only As Directed On The Package Label And To Follow Your Doctor’s Recommendations. Warm-up And Cool-down Periods Are Short In Duration Both Before And Following Exercise.

These Exercises Serve As A General Guide For Your Rehabilitation After Total Joint Replacement. You Should Transition To A “Maintenance Exercise Program” That You Can Perform Two To Three Times A Week After The Completion Of This 12-week Program To Continue Strengthening Your Muscles And For The Maintenance Of Good Health. Follow-up Visits With Your Physician Will Be Necessary On A Regular Basis To Monitor Your Progress.

Stretching Is Important To Prepare The Muscles For Action And To Prevent Injury. Typically, Patients Should Stretch For Five To Ten Minutes Prior To Exercising. A Heating Pad Or Warm Cloth Applied To The Area For A Little While Before Stretching May Help Loosen The Muscles In Advance.

You Can Also Do The Stretches Below To Help Keep The Muscles Loose Between Exercises. You Can Also Do A Progressive Stretch To Stretch Out The Scar Tissue Which Will Form After Your Knee Replacement. Always Remember To Stretch At The Beginning And Also At The End Of Your Exercise Routine. You Can Apply Ice, After Exercising, To Sore Muscles Or To The Knee.

General Tips For Progression Of Activities

Walk For Five To Ten Minutes As A Warm Up Before You Exercise Your Muscles. Always Stretch Slowly And Deliberately; Never Bounce. Stretch The Muscle Only To The Point Of “Tolerable Discomfort”; Then Ease Off The Stretch Until You Can Relax In The Stretch. Hold Thirty Seconds. Slowly Return To Starting Position. As You Go From One Stretch To Another, Take A Deep Breath And Rest For Five Seconds. Cool-down: At The End Of Your Workout, Take Five To Ten Minutes To Ice Or Walk Slowly.

The Hamstrings Are The Muscular Groups On The Backs Of Your Thighs. These Muscles Get Tight After Knee Replacement And Need To Be Stretched Regularly. You May Also Want To Do This Stretch As A Part Of Your Warm-up To Get Your Muscles Ready For Other Activities.

There Are Many Ways To Stretch The Hamstrings. It Is Always Important To Try And Relax When You Do Stretches. Breathe Normally; Don’t Hold Your Breath. Instead, Breathe Deeply And Slowly, Concentrating On Making As Much Range Of Motion As You Can. Keep Your Toes Toward The Ceiling At All Times.

This Exercise Stretches The Calf Muscles. These Muscles Often Become Tight After A Knee Replacement. You Can Also Do This Stretch As Part Of Your Warm-up To Loosen Your Muscles Up Before You Do Other Activities. This Stretch Shall Be Completed With The Participant Leaning Upon A Wall Or A Door. There Are A Couple Of Ways To Do The Calf Stretch.

It Is Important To Try Relaxing When Stretches Are Being Done. Attempt Breathing Deeply And Slowly While Trying To Stretch Limbs A Little Farther, Rather Than Holding Your Breath. Keeping Your Heel On The Ground, Place Your Toes On The Bottom Of The Wall Or Door. Always Keep Your Toes Pointed Forward.

The Image Below Presents The Second Part Of The Calf Stretch. Unlike The Previous Stretch, This Exercise Stretches The Calf Muscles In Another Manner. To Prepare Your Muscles For Further Activities You May Also Do This Stretch During Your Warm-up.

This Stretch Will Be Completed With The Participant Leaning Against A Wall Or Door. It Is Important, When Completing Stretches, That You Really Try To Relax. Do Not Hold Your Breath. Instead, Focus On Breathing Deeply And Slowly, Trying To Reach Just A Little Further With Your Arms And Legs.

It Can Take As Long As Three Months For Your Body To Become Comfortable With Your New Knee Replacement. Initially, You May Feel Like Your Knee Replacement Limb Is Longer Than The Other. This Is Because Your Muscles Have To Get Used To Working With Your New Knee Joint. With Time, This Feeling Of Leg-length Discrepancy Will Fade.

Balance And Coordination Exercises May Really Help Cycle Your Body Through Its Paces As You Recover. Indeed, These Workouts Are Part Of A Full Recovery. Practice The Following Exercises With A Chair, Countertop, Or Railing Nearby For Added Support.

Tandem Standing: Stand Forward With One Foot Until The Heel Of That Foot Touches The Toes Of The Foot In Front Of It. Make Careful To Have A Straight Posture And Gaze Forward. Try To Keep There For Thirty Seconds. Make Sure Once Again To Balance By Placing Your Feet In The Other Direction.

Single Leg Standing: Stand On One Leg If You Feel Comfortable With The Tandem Standing. This Will Continue To Challenge Your Balance. Attempt Standing On One Leg For 30 Seconds At A Time. Please Perform With Both Feet.

As These Exercises Become Easier, Try To Balance For Ten Seconds Longer Each Time, Working Up To One Or Two Minutes. Try The Same Exercise With Your Eyes Open And Then Closed To Make It More Challenging.