Knee replacement surgery lets athletes resume an active lifestyle without pain. In most cases, patients can start performing normal activities after 12 weeks of undergoing surgery. But you will end up causing further damage to your knee joint if you participate in physical activities too soon.
While you are recovering, you will be recommended to stay active through low-impact physical activities. High-impact sports or other physical activities can add stress to your knees and cause pain. Therefore, you should start with the following activities:
1. Walking
Walking is the best way of staying active and building strength in your knee. It can also help you burn calories and is beneficial for heart health. It is advisable to gradually increase the distance covered.
Use a pedometer to calculate your steps and keep track of your progress. While running is also an aerobic activity, it’s more high-impact than walking. Therefore, it’s not recommended for you to run or jog immediately after knee replacement.
2. Cycling
Cycling can be effective for regaining strength in your knees after surgery. You can use an exercise machine or a bicycle. But stay on a flat surface and gradually increase the distance.
Pedalling backwards on a mobile bike is a great method of regaining your strength. If you like a challenge, you will benefit from tracking your time and activity.
3. Dancing
Dancing is a light aerobic activity using your leg muscles. You can go for gentle modern dancing or ballroom dancing to exercise without much stress on your knees. But avoid abrupt movements and twisting to prevent your knee from getting out of alignment. Furthermore, refrain from high-impact movements like jumping.
4. Swimming
Since swimming is not weight-bearing, it’s a great way of exercising without straining your artificial knee. Usually, people undergoing knee replacements can get back to swimming within 3 to 6 weeks of surgery. But always consult your physician before jumping into the pool.
5. Yoga
Light stretching will help you avoid stiffness in your knee joints after surgery. It can improve your flexibility while taking care of your overall knee health. But keep your knees aligned with your ankles and hips, and avoid twisting them.
Inform your yoga instructor about your limitations before starting classes. It will ensure that you aren’t putting too much strain on your knee. In case you start feeling knee pain, you should take a break or try different exercises.
6. Weightlifting
Weightlifting can help reduce knee pain while building strength. Resistance training also promotes bone growth and makes you stronger. But use weights as recommended by your trainer.
Your doctor’s permission is mandatory before starting a weightlifting program. Consulting a physical trainer or therapist to get a proper regimen is prudent.
7. Recreational Activities
While recovering from knee surgery, you can engage in the following physical activities for recreational purposes:
● Golf
Golf is ideal for exercising various muscles in your upper and lower body. But refrain from wearing spikes that can get caught in the ground. Moreover, you should have proper balance while hitting the ball.
Before you start playing, warm up in the driving range adequately. Use a golf cart after getting into the course. In case you start feeling any pain or discomfort, stop playing and consult your physician.
● Bowling
Bowling is usually a sedate recreational activity after knee replacement surgery. But pick a lighter ball to avoid straining your knees. Stop immediately if you experience any pain in the knees.
● Rowing
Rowing causes minimal stress on your knees. But it is great for working out your upper body and maintaining heart health. Adjust the seat accordingly to bend your knees 90 degrees or more.
● Doubles Tennis
Playing doubles tennis involves less movement than singles. Therefore, it’s a great way of staying fit without straining your knees. But it is advisable to avoid this sport for at least 6 months after surgery. Once you start playing, try a low-impact game.
Final Thoughts
Leading an active lifestyle after knee replacement surgery can help control your weight and reduce the wear and tear of your new knee joints. But rushing into strenuous activities before you have adequately recovered from the surgery can increase the risk of complications. Orthopaedic surgeons at reputed hospitals can suggest the best recovery plan after undergoing knee replacement and improve your quality of life.
Read more health blogs about:
Knee Replacement is not the only OptionTotal Knee Replacement
