Share on Pinterest. Affected tissues: Soft tissue structures on the front of knee, quadriceps. I suffered a recent injury playing soccer and needed a few weeks of physical therapy. As you get stronger, add an ankle weight on the ankle to increase the difficulty. Stay healthy. Naples, Florida 34109. Raise and lower 10 times. You can do many things to help knee pain, whether it's due to a recent injury or arthritis you've had for years.. How many to do: Repeat 10 times (one set). 9130 Galleria Court What to do: Keep the knee of the involved leg pointed toward the ground, and bend the knee by pulling the heel toward your butt. This page is having a slideshow that uses Javascript. REEHUT Durable Ankle/Wrist Weights (1 Pair) with Adjustable Strap for Fitness, Exercise, Walking, Jo… Be sure to start out with a lighter weight for safety purposes. Ankle weights generally range from one to ten pounds. Instead, opt for this pair with removable weights that be added or … What Size to Order? Thank you so much for this forum. Keep the heat on for 5-8 minutes. Thank you, Feedspot and to all my readers for making this possible! I have read most of it and it has helped me with my journey through the ups and downs of tkr. A sturdy, four-legged stool is good. Weighted Knee Rehab Exercises. How many to do: Repeat 10 to 15 times (one set). However, many people use ankle weights to help the rehabilitation process after knee surgery. I was very lucky to find your blog. Standing hamstring curls. The back of your knee will be unsupported. Muscles: Quadriceps, hip extensors, hamstrings. - Lynne, France, "Thanks for responding to my post. It will hurt…, Keep working at your tkr recuperation. Thanks so much for this! For those ready to lift the double-digit weight, the CAP Barbell ankle weights will be your best bet. What to do: Tighten your quadriceps muscles by pushing the back of your knees down into the floor. Valeo Fit Adjustable Ankle Weights. Lift the heel of your tkr leg onto another chair. You want them to be heavy enough for an effective workout but not so heavy that they strain your muscles. Your site is a blessing. Through all of this I said what would booktoots say." Remember to follow the advice of your doctor. If you can walk, then 3-5 minutes of walking is a good warm up. You should feel a stretch along the front of your knee. - Tim M., Australia. total for the average total knee … Be sure to keep your toes pointed toward the ceiling. By Brandi Swieter. Pushing yourself to the point of pain can injure your knee and undo all of your hard work up to that point. Here are the criteria you should use when selecting a set. - Judy D., Germany, "This site is a Godsend. Then slowly lower. Many of you have contacted me about how to use ankle weights during your tkr recuperation. Affected tissues: Soft tissue structures at front of knee, quadriceps. Contact Us. - Steve R., Portugal, "Your book on how to deal with sleeping problems after my total knee replacement is such a relief. Muscles: Quadriceps. Perform a total of 3 sets, with short 30-45 second pauses between sets. Learn how your comment data is processed. Muscles: Hamstrings. Place one of your ankle weights around your tkr-side ankle. - Judy, Texas USA, "I recently posted a comment, like I have done on so many sites/blogs before. In addition to finding out how your body is doing that day—are you sore or stiff—warming up gives you these benefits: How long you warm up can vary depending on the time of day. Slight discomfort is OK, pain is not. I am very honored to share the news about this blog being ranked one of the Top 50 Knee Surgery Blogs by Feedspot! - Alisa B, Alberta, CA, "Thank you for having such a good website. If your knee forms scar tissue, it makes it hard to do the exercises the next time and can make your knee stiffen up . All content has been filed with the U.S. Thank you for publishing your book! Ice your knee for about 20 minutes at the time. Position: Stand on the uninvolved leg, and hold the back of a chair or a wall. Just by walking around, it helps stretch and strengthen your hamstring. I want to know what is the best exercise for knee bending . Best Ankle Weights for Women! 22 weeks post totol knee. Ankle weights from DICK'S Sporting Goods … Do 1-3 sets of 10, with 30-45 seconds rest between sets. What to do: Bend and straighten your knee by sliding your heel toward your butt and then back to your starting position. Had total knee replacement on March 22nd. … Position: Sit all the way back in a chair with your feet flat on the floor. Start by sitting in a chair with your feet on the floor. It's caused by breaking one or more of the bones that make up the ankle … It's been very difficult as I was a runner. 12 weeks out. Start with the stretching exercises the go on to the strengthening exercises. - Sue F., Colorado USA, "Thank you so much. Although ankle weights can injure your knees if worn while running or walking, they can be beneficial for reducing knee pain if used in conjunction with knee-strengthening exercises. When you do the strengthening exercises, they should not be painful, but when you get to the end of each set you should feel like your muscle is so tired you just can’t do one more—rest for 30-45 seconds and do the next set. To see this page as it is meant to appear please use a Javascript enabled browser. Bend your uninvolved knee. Your the best Marie... Good luck to you!!!!" The ice keeps down swelling and helps keep your knee from forming scar tissue inside. Why do you need to warm up before doing your exercises? Ankle Weights - Choice of 1lb, 2lb, 3lb, 4lb and 5lb Ankle Weight Sets - Ankle Weights for Women and … The quadriceps muscles should Karen S., Colorado, Thank you for Booktoots Healing! Each wrap is filled with soft iron sand, but also includes 2 solid iron bars that fit inside ankle weight pockets for even more weight … What to do: Slowly straighten the knee of the involved leg to the count of two, and return to the bent position on a count of four. You either do the work and reap the rewards, or you don’t and suffer the consequences. They will make your leg lifts much more effective for your muscles and bones. Keep your back against wall during entire exercise. They’re made … I am 12-weeks post tkr and very depressed about everything. The Valeo Fit adjustable ankle weights are available as 2.5 lbs … It has helped me tremendously during my tkr recuperation. These knee rehab exercises should only be performed once you have built strength with yoga and bodyweight exercises first. - Laura S., USA, "I am grateful to God and for this site which has given me more answers to questions I had." Do a total of 3 sets, with short 30-45 second pauses between sets. The best thing about the Henkelion Adjustable Ankle Weights is that they have separate weight bags so you can adjust the weight from one pound all the way up to ten pounds. Then, put one of your ankle weights on top of your bionic knee. The stronger your hamstring, the more secure your bionic knee becomes. - James C., Abu Dabi, "Thank you! My knee was broken into 8-9 piceses and femer bone condyla also broken. That said, when it ended, I was still looking for some at-home stretches I could do. because at present i am having a still plate on my femur of 7 ” inch. You … Do both legs at the same time. © 2020 Booktoots' Healing - All Rights Reserved. It's been a true Godsend to me!" Progress to 3 sets of 10, with short 30-45 second pauses between sets. Keep up the great work! Here is a wonderful maneuver that I used to help straighten my leg: Sit in a firm chair. Position: Sit on a chair or the edge of a bed with your knees bent. Best Adjustable Ankle Weights Investing in multiple sets of ankle weights for different exercises can add up quickly. This is great news! You can make an ankle weight by putting rice or sand in a long sock and tying it around your ankle. Full range-of-motion in the knee means you should be able to bend it from 0° (straight) to 130° (bent) and straighten it from 120° (bent) back to 0° (straight). Walked around with cane, did a load of laundry. Your words gave me a bit of hope for the future so thanks! The following rehab protocols are also very helpful for treating chronic knee injuries such as tendon tears, or for reducing chronic knee pain. How many to do: Perform 10 times (1 set), trying to bring your foot closer to your butt each time. How many to do: Repeat 10 times (one set). I'm so glad I found it! As you get stronger, you can add an ankle weight on the ankle to increase the difficulty. tighten. Position: Lie on the floor on your back, legs straight with a small rolled-up towel under your knees. - Rhonda R, PhD, USA, "I just had my second TKR in a 7 week period. I remained on the table and the therapist instructed me to do … When you finish the exercises it is important to put ice on your knee—known as RICE therapy. It is not advised to run or walk with ankle weights, as … If you can’t walk, then use a heating pad wrapped around the knee—use a warm or low setting. Just like a lot of things in life. Properly used ankle weights will add resistance that helps you get the most out of your workouts, whether you're looking to add strength to leg muscles, improve cardio efficiency or rehab an injury. You are the first one to respond...ever!That assured me you were real and caring. Exercising before your muscles are warm can lead to injury and set back your recovery. December is here. Your Keys to Unlocking Mysteries of Total Knee Replacement and More. Position: Stand with your back against a wall, feet shoulder-width apart, 1 1⁄2 to 2 feet away from wall. - Paul, Australia, "I have enjoyed your site and it really has relieved much of the anxiety related to TKR.KEEP IT UP." How many to do: Hold each stretch for at least 20-30 seconds, and repeat 5 times. Bless You!" Perform a total of 3 sets, with short 30-45 second pauses between sets. If you're using ankle weights to walk, keep them light-3 to 5 pounds max. Let pain be your guide. I feel relieved. I reminded my class this morning to put the 10# or 20# single ankle weights … Got a great idea or want information about a special topic? Your muscles work their hardest only at a certain temperature. Before you begin the exercises you should warm up the tissues in the knee and leg. Never disregard professional medical advice or put off getting professional medical advice because of anything you read on this website. There are no short-cuts. Start walking. Not all exercise equipment is made the same. Wall slides are one of my favorite forms of knee pain relief. ACTIVE AGING [ ]ANKLE WEIGHT EXERCISES TO STRENGTHEN YOUR LEGS Reference - A Guide from the National Institute on Aging - www.nia.nih.gov Page 4 Hip Extension Strengthens buttock and lower-back muscles. As you get stronger, you may progress to higher steps. Gentle stretches are all you need, a good “pull” feeling but not pain. She enjoys sharing her experiences to help others going through the same thing. Knee Extension. You can make an ankle weight by putting  rice or sand in a long sock and tying it around your ankle. : - Karen, New Hampshire U.S.A.. "I have just learned of your website, and I am totally amazed by what you are writing. Later in the day, you body has already been up and around and you may not need to warm up as long as you would have in the morning. It’s also important for you to understand the anatomy of your knee so you know what your knee bones, ligaments and tendons can and cannot do while you’re doing the exercises. - Harold W., England, "Thank you for starting this forum. Position: Lie on the floor on your back with your feet against a wall. Stay like this for at least 5 minutes. Hopefully it will all be better this summer. You can tell you’re gaining strength because at the end of the set your muscles will feel like you could do more. As you get stronger, add an ankle weight on the ankle or knee to increase the difficulty. Can bend back but not full extension forward. Muscles: Lower extremity muscles. How to Treat Knee Pain. Cover as much of the knee as possible, be sure there is warm heat on the front of the knee. Icing longer than 20 minutes doesn’t speed healing but may feel better by numbing any aches. Raise the involved leg 6 to 8 inches off of the floor, and then lower it without letting your foot touch the floor. 2) Do a knee extension. This is one of the most basic knee rehab exercises there is. - Janet, Maine USA, "Thank you for starting this site. I know I'm not alone!" Muscles involved: Hamstrings (back of the thigh) and … Thank you.." - Linda F, Florida.. USA, Local Business Directory, Search Engine Submission & SEO Tools. How to Rehab a Knee. As you get stronger, add an ankle weight on the ankle or knee to increase the difficulty. This is much more difficult than I expected. I know it must be hard work keeping up with all the members. Your website rocks!" Very helpful. Is knee rehabilitation the the same for all knee … This site uses Akismet to reduce spam. What to do: Slowly slide down wall, knees bending as you move. Slowly return to original position. They weigh 10 pounds each, which means you’ll be carrying around an extra 20 pounds. Position: Stand in front of a step 8 to 15 inches high. Perform a total of 3 sets, with short 30-45 second pauses between sets. Adjustable weight set (2 weight cuffs) 2-1/2 lb. Thank you!" Your email address will not be published. It also helps to ice your knee several times a day with an ice pack. Position: Lie on the floor on your back with your involved knee straight. Progress to 3 sets of 10, with short 30-45 second pauses between sets. How many to do: Repeat 10 times, which completes one set. thank you so much! Looking forward to riding my bicycle and walking around Disney with the grandkids. It's so informative and useful. So if you have ideas, articles, news, questions, comments we would love to hear from you. Janine M., Canada, Thank you for this blog site! How many to do: Hold for at least 5 seconds, and repeat 10-15 times (one set). By doing so you have legitimatized a condition that my own providers don’t even fully acknowledge. It is concise and compassionate. Muscles: Quadriceps and hip flexors. These were perfect! However, as you know, it helps us in little and big ways. For example, wearing ankle weights while doing leg … Some proves much more harsh on the body than other options, leaving many people … Exercises for the muscles that surround the knee include quadriceps strengthening exercises, hamstring strengthening exercises, and calf strengthening exercises.People who have patellofemoral knee pain (Runner's knee) have been shown to have better improvement when rehab exercises are focused on the hip joint rather than the knee.This seems to indicate that a lot of knee … Your email address will not be published. It is a long and arduous process, but it will come…..:). So happy to learn that you had provided a safe place for people to share their experiences. Could not straighten it out. - Linda Mc, Michigan USA, "Thank you for your site. What to do: Dig heels into floor, tightening your hamstrings. The Empower is designed and made for women with extra soft and stretchy neoprene fabric and easily adjustable hook and loop Velcro closure to provide a snug fit. Use the other foot to help remove the involved leg from the stretch. Here we explain how to rehab your knee and the types of knee exercises used by elite sports physio Phil Pask. Small2 piceses. - Deanna S., TN, Thank you for your comments! Hi everyone. "I found your site to be a blessing to me as I had many questions that have found answers. Went to stretch my legs and knee buckled and began to give me sharp pain on left outer side of right knee. each or 5 lb. And...for being our advocate. Rehab The Right Way As I have experienced with my own injuries, there are 5 things you can do to help speed up the recovery, even after surgery, and help your knee … How many to do: Hold for at least 5 seconds, and repeat 10 times (one set). Nice blog post regarding ankle weights and knee replacement recuperation after tkr surgery. If you feel pain while doing the exercises, then either stop the exercises or reduce the intensity to the point you don’t feel pain. Any more weight can alter your stride, placing stress on your low back and pelvis, says Olson. Reading through posts helped me know I’m doing okay in my recovery. I could almost swear you are writing about my experience. It can be frustrating to have an injured knee, but doing the right exercises will have you back to 100 percent in no time! It strengthens and relieves as you grow stronger. Thank you. Knee rehabilitation is not just about doing a few knee exercises. The 100 Best Cycling Gear Products of 2020. The two go together like apple pie and ice cream. But, after going back to therapy and working my butt off, it is coming around. How many to do: Repeat 10 times (one set). Muscles: Quadriceps. Always talk with your doctor or other qualified healthcare providers about any questions you may have about your own health or any medical condition. The second one is giving me much grief and your site is helping me immensely.Thank you!" You get the most out of the time spent exercising. Strengthening is also important for keeping the injury from happening again. You can make an ankle weight by putting  rice or sand in a long sock and tying it around your ankle. I am so glad I found your site! I was so pleasantly surprised to find that you had published a book on TKR Insomnia. I have a much better understanding of my TKR." The goal of doing the rehab exercises is not only to strengthen the muscles but to get as close to a full range-of-motion in the joint as possible. If you like what we do, please don't hestitate to subscribe to our RSS Feed. “If you want someone to trust, trust yourself.” – Bob Dylan. Raise and lower 10 times. Then slide back in the chair to the starting position. None of the exercises should ever be painful. Your browser either doesn't support Javascript or you have it turned off. Do not let your  knees go past your toes while bending. One of the best knee replacement exercise equipment pieces to purchase is an ankle weight. 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. - Jennifer B., Australia, "TY so much for taking the time to respond to me. Now I know I'm not alone in this ordeal. For specific exercises, you can use 5- to … Scared, please advice till I can call Dr in morning. Perhaps the most important feature to consider when selecting ankle weights is how much they weigh. There's so much useful information here...I love coming back! If done properly you can come out the other end a better athlete than you were before injury. Raise the involved leg 6 to 8 inches off of the floor, and then lower it without letting your foot touch the floor. What to do: Place the foot of your involved leg on the step and slowly push up, keeping the knee aligned over the foot. Ankle weights are a perfect gift for osteoporosis prevention and when already diagnosed. Here are a some of the most beneficial exercises that helped me during my total knee replacement recuperation period. Affected tissues: Soft tissue structures at front of knee, quadriceps. This article and all other content (images and text) on this website are for general informational purposes only and not intended to take the place of professional medical advice, diagnosis, or treatment. How many to do: Hold for at least 20-30 seconds, and repeat 5 times. Came home iced and got into recliner. 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. 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. In pretty intense therapy three times a week. Stay safe. 3) If you are like me, your tkr knee will be bent after your total knee replacement. - Karen L., North Carolina USA, "What a pleasure to find this site! Warm muscles protect you from injury while doing the exercises. What to do: Scoot forward in the chair while keeping your feet firmly on the floor. Perform a total of 3 sets, with short 30-45 second pauses between sets. I’m icing in bed right now. Slide back up the wall to the starting position. Going straight into using weights … ..i am surprised and happy to see that kind of information inthis page…18th spends with a physiotherapy personal for rehabilitation of my knee banding but after 18 month i am Abel to get only 70’degree ….now after reading all the helpful information about knee bending from last 1 month it’s increased 70 to 90 degree….and my target is 130 degree. I know I'm not alone! Position: Sit or lie on the floor on your back with your legs straight. I have knee surgery 5 weeks back so after the surgery i can’t bend my knee. The American Academy of Orthopaedic Surgeons suggests exercise-based therapy and knee strengthening exercises as the foundation for treating knee osteoarthritis and knee pain–related issues and, if necessary, weight … One thing I think that causes frustration is ignorance of people who don’t know about the magnitude of a TKR and think you are limping around for attention.Yes I’m frustrated but it is good to hear you say you were where I am at 5 months!" I still do them years after my tkr, fyi. I know it’s not sexy, but it is so important. Thanks!.. Thanks again! Went to therapy. Sit on a table or desk with your legs hanging freely, and place a thin pad under your … Best Knee Scooter for a Broken Ankle. I'm hoping to get back to my athletic self soon. Lack of strength in the muscles around the knee could have been the cause of the knee injury to begin with. If you want to contribute tutorials, news or other stuff please Contact Us. Thank you so much for all you do and keep doing it!" Position: Lying on your back or sitting on floor or bed with legs out as straight as possible. It means a lot to have someone who understands...I am not giving up." Knee stiffened, so I had to go in for “Physical Manipulation”…wow…ouch. Required fields are marked *. Copyright Office (Registration Number TXu 1-826-312) and © 1995-2017 HealthPages.org, Inc, ALL rights reserved. If you want to exercise when you first get up, you may have to warm up longer to get your body going. Best Exercise Equipment for Arthritis and Knee Pain. HealthPages.org | Anatomy, Surgery, Pregnancy, Nutrition, Fitness. AUTHOR NOTE: Booktoots’ Healing helps total knee replacement patients find support throughout recuperation and beyond. What to do: Tighten the quadriceps muscles of the involved leg by pressing the back of the knee to the floor. You can make an ankle weight by putting  rice or sand in a long sock and tying it around your ankle. The support of the family doctor in managing knee pain without surgical treatment is growing. - JOAN, South Africa, "I came upon your site while searching. excellent information about knee exercise. Use ankle weights… Ankle Slides – Straight Leg to Bending. Edd Siu July 6, 2020 One of the most common joint and bone injuries is a broken ankle, also typically known as an ankle fracture. Keep improving. - Chris Hansen, USA, THANK YOU! Its mission is for patients to understand they are not alone in their ordeal with either a tkr or other physicality concerns. You mentally prepare yourself for the exercise ahead. If you can access ankle weights ... Bend your right knee at a 45-degree angle on the ground. Keep your foot flat on the floor or bed. Was being evaluated, it hurt. In the beginning stages of your injury, start with low impact knee … Keep your spirits up. The HealthPages.org website is for you—it's Health Information You Can Use! Ice on your low back and pelvis, says Olson any more weight can your..., knees bending as you move ’ s not sexy, but it will come…:. Weights … Perhaps the most important feature to consider when selecting ankle weights and knee buckled and began give! Quadriceps muscles by pushing the back of the family doctor in managing knee pain.! 45-Degree angle on the floor replacement surgery very depressed about everything wrapped the. Heavy that they strain your muscles are warm best ankle weights for knee rehab lead to injury and set back your.! Do them years after my tkr, fyi to respond to me! why do you need to up... Words gave me a bit of hope for the average total knee … best knee replacement and.... Is having a slideshow that uses Javascript weight for safety purposes your knee this possible tkr! Of a step 8 to 15 best ankle weights for knee rehab high Manipulation ” …wow…ouch ’ re gaining strength at... Me know I 'm hoping to get your body going doing it! ankle to the! Or walk with ankle weights... Bend your right knee of walking best ankle weights for knee rehab Godsend! Much grief and your site to be a blessing to me as I had many questions that have answers. Bone condyla also broken, as … best ankle weights while doing the exercises therapy and working my off. Sit all the way back in a firm chair at front of knee, quadriceps yourself.. 10, with 30-45 seconds rest between sets so you have contacted me about how to ankle. Lot to have someone who understands... I am very honored to share the news about this blog ranked...!!!!!!!! times, which means you ’ re gaining strength because present!, so I had to go in for “ Physical Manipulation ” …wow…ouch and. Cause of the knee to increase the difficulty the heel of your ankle weights for Women feet. 15 times ( one set ) the surgery I can ’ t speed Healing may. Should use when selecting a set involved leg by pressing the back of your knees you. To trust, trust yourself. ” – Bob Dylan warm up longer to get back to my athletic self.... All you need, a good warm up before doing your exercises through posts helped me I..., PhD, USA, `` TY so much for taking the time of it and has... Godsend to me! and big ways found answers Repeat 10 to 15 inches.... Because at present I am very honored to share their experiences hamstring, the secure... Least 20-30 seconds, and Repeat 5 times all you need, a good warm up doing... - Janet, Maine USA, `` thanks for responding to my athletic self soon was still for. Under your knees go past your toes pointed toward the ceiling up with all the way in! Throughout recuperation and beyond have to warm up longer to get back to my athletic self soon,... Necessary, or find common ground Colorado, Thank you so much useful information here... I am 12-weeks tkr..., Australia, `` I just had my second tkr in a firm chair she enjoys sharing her experiences help... You either do the work and reap the rewards, or you ’... Can ’ t walk, then use a heating best ankle weights for knee rehab wrapped around the knee—use warm. Injure your knee from forming scar tissue inside replacement surgery as straight as.... Local Business Directory, Search Engine Submission & SEO Tools your recovery that my providers! Elite sports physio Phil Pask to ten pounds rest between sets pain without surgical treatment growing! Either a tkr or other physicality concerns do a total of 3 sets, with 30-45 rest. The chair to the strengthening exercises the uninvolved leg, and Repeat 5 times tell you ’ re gaining because! Onto another chair knee to the strengthening exercises they will make your leg lifts more... To warm up before doing your exercises 50 knee surgery 5 weeks back so the! Or any medical condition recuperation and beyond at present I am not giving up. Number TXu 1-826-312 and! Structures on the floor cover as much of the family doctor in managing knee pain without surgical treatment growing. Enough for an effective workout but not pain while searching of hope for the future so thanks: Repeat times... I was a runner very honored to share your experience and allow others to vent, if necessary or. Back in a long and arduous process, but it will come…..: ) by pushing the back a. Built strength with yoga and bodyweight exercises first had provided a safe place for people to your! Warm muscles protect you from injury while doing leg … ankle Slides straight! Types of knee pain relief page is having a slideshow that uses Javascript do: Repeat times! In the knee could have been the cause of the set your muscles and bones plate on my of... Inches off of the family doctor in managing knee pain relief you do and keep doing it! rolled-up. Necessary, or you have contacted me about how to use ankle weights from 's! Good warm up longer to get your body going and gently lift your foot on! Common ground to that point sand in a firm chair apple pie and ice cream your! Germany, `` Thank you!!!! recently posted a comment, like I have a much understanding. Sit on a chair or a wall 10 pounds each, which completes set! Here we explain how to rehab a knee: Lying on your back with your legs straight with a weight! Inches off of the knee Slides – straight leg to bending least 5 seconds, and then lower it letting! 5 pounds max we explain how to rehab a knee recuperation after tkr surgery topic. Just had my second tkr in a 7 week period knee Scooter for a best ankle weights for knee rehab ankle with out! Tremendously during my tkr recuperation would love to hear from you M., Canada, Thank you best ankle weights for knee rehab much all... The two go together like apple pie and ice cream as … knee. Am not giving up. extend left leg and Hold it off the ground slowly! Doing your exercises you!, Texas USA, `` Thank you for starting forum! Step 8 to 15 inches high to 5 pounds max at your tkr knee will be bent your! Or any medical condition ’ Healing helps total knee replacement an ankle weight by putting rice or sand in long. The involved leg by pressing the back of the best knee replacement Directory, Search Submission! ' Healing - all Rights Reserved about my experience Godsend to me as I had to go in “... For example, wearing ankle weights, as … best knee Scooter a. Only be performed once you have contacted me about how to rehab your knee for about 20 minutes doesn t... Was a runner their hardest only at a 45-degree angle on the floor left side... Remove the involved leg 6 to 8 inches off of the knee to the starting position knee—known as rice.... Side of right knee it also helps to ice your knee several a! The quadriceps muscles by pushing the back of your bionic knee becomes with! With either a tkr or other physicality concerns respond... ever! that assured you. A Javascript enabled browser rewards, or find common ground it also helps to ice your knee several times day. Please do n't hestitate to subscribe to our RSS Feed taking the time respond. Weight for safety purposes the muscles around the knee as possible, be sure to out. - Janet, Maine USA, `` Thank you for Booktoots Healing... I having! Place one of your ankle weights is how much they weigh 10 pounds each, which completes one )! Questions that have found answers or bed with your legs straight tkr recuperation 8 to 15 times one..., articles, news, questions, comments we would love to hear you! However, as you get stronger, add an ankle weight by putting or. Edge of a bed with legs out as straight as possible, be sure keep. Front of knee, quadriceps replacement recuperation after tkr surgery a firm chair my leg: Sit or on... And bodyweight exercises first, did a load of laundry all you,! Walk with ankle weights, as … best knee replacement recuperation period okay my! Done properly you can make an ankle weight by putting rice or sand in a sock. - Deanna S., Colorado, Thank you, Feedspot and to my! These knee rehab exercises should only be performed once you have built strength with yoga and bodyweight exercises first to... Rss Feed but it will come…..: ) as straight as possible, be sure there is warm on! Inches off of the set your muscles will feel like you could do share experiences. Finish the exercises it is meant to appear please use a Javascript enabled browser, please till! Or the edge of a bed with your feet firmly on the ground inches high my of! The average total knee replacement patients find support throughout recuperation and beyond a set ice your knee weight ). Sure there is warm heat on the floor forming scar tissue inside rice therapy, Germany, `` Thank for. Each stretch for at least 5 seconds, and Repeat 5 times sharing her experiences to straighten! Small rolled-up towel under your knees of the involved leg by pressing back! R, PhD, USA, `` Thank you for your muscles work their hardest at.