10 weeks post-op and I finally did it!

[Barb123]

At my PT session this week, I finally made it all the way around on the bike! I didn't think it was ever going to happen. Others on here had already been riding a bike at 4 weeks. I thought something was wrong with me. Still have
a problem with no stamia and my back hurts when I'm on my feet for very
long and I've never had back problems. What's up with that?

 

[Jamie]

FANTASTIC, Barb!!!!! I know exactly how you feel!!! It's great to reach that milestone, isn't it! You have many more to come too!

I had back problems too that were resolved by purchasing a new mattress. Ours had been okay before, but was over 10 years old. It made an immediate difference for both my husband and me. Just a thought you might consider.

 

[Doug]

Barb,
That's great...You jumped one big hurdle. One possible reason for the back ache is that you've been favoring the knee so much it throws your body off kilter.. Probably before the surgery, you weren't able to do to much because of the old knee problems..Then the TKR surgery and the sitting around..It doesn't do any good for muscle tone and stamina.
With your success on the bike you will start regaining the stamina and maybe as you strengthen the leg, you'll help your back...It might also help is you do some core torso exercises to add support.

 

[JenniferG]

yeah Barb! Congratulations. My back too. I think it is a combo of not moving weight gain and teh realignment of things. For me when I use the cane (not much anymore) it causes me to walk with a "hiccup" in my gait and that throws off the hip, therefore hurting my back... I'm waiting onn the stamina to. But day one was 5 mins up with a walker, today - 1-2 hours out between stores and PT/DR appointments. Can you imagine us come autumn?!

 

[JenniferG]

Hey doug, what are some examples of core torso exercises?

 

[Doug]

One of the best is crunches. Don't even try the old sit ups. That exercise probably damaged more backs.
If you are concerned about getting up off of the floor, lay on the bed and simply curl your torso up. Look at the ceiling, and make sure and exhale as you go up.. Simply come up about 8-10 inches. Do about 10-15 reps. This is one exercise I have to do high numbers of so that I can practice Kenpo.
Another is to put a broom stick behind your neck, reach your arms wide to hold it and slowly twist back and forth. It is a good stretch and it firms the obliques (or the love handle area)
One for your spinal erector muscles (the back muscles on either side of the spine).
Lay on the floor,(or bed) face down. Feet together. Extend your arms above your head and slowly arch back. I would recommend that you start out by just putting tension on your back muscles for a couple of sessions. Then simply increase the amount of your arch. To be effective, you don't need to be a gymnast and touch your head to your toes.
Just take it easy at first...Try it and let me know.

 

[Skeet]

thanks for the exercises, Doug. I'll give them a try. Prior to surgery I had a personal trainer and she had me doing all sorts of core strengthening exercises. i use a big ol' ball to sit on or to put my lower legs on while i lay on the floor and do exercises.

make sure you don't use your hands to pull on your neck and head when doing crunches. Just use the abdomen... and keep looking up at the ceiling with your neck and back kept straight. Am i describing that right, doug?

 

[Jamie]

Skeet, my trainer taught me to do crunches on the exercise ball and it was very effective for my back and abdomen. Just sit and lean back until you feel the tightness....hold for a few seconds and come back up. Hands are straight out in front of you and not behind your head. I would do 3 sets of 15 of those, going back further as I progressed. Don't forget to do some stretching exercises also after you work out!

 

[Doug]

You're right Skeet..Pulling up with your hands behind the neck can make matters worse.
Also, pull your tummy in and exhale as you go up.
I love to use the ball for the crunches..It helps build the stabilizers up. But let's stick to the basics for those starting out.

 

[Skeet]

My trainer was very aggressive and she pushed me so hard. I did lunges from one end of the club to the other... thought i was going to die, then she'd say let's do some more. Felt good when I was done, but not while I was doing them. Guess it helped me prep for the TKR though and that was worth it.

 

[Doug]

Lunges are rough...O.K. for someone who uses correct form but the majority of those I see doing them at the gym are asking for knee problems...
I've been enjoying the treadmill on high angle lately.. Slow speed intervals...Leaves my tongue hanging out and one heck of an elevated heartbeat.

 

[Skeet]

I had great form with my lunges... i just hated them. My legs felt like rubber afterwards. Okay, back to the game.

 

[Doug]

I decided I'm going to try a few minutes on the stair climber tomorrow..Not a stair master but the revolving stairs...Did it before surgery to get ready..Non impact with adjustable speed...

 

[Jamie]

Let me know how that goes, Doug. I was thinking that could be a great exercise. I've never used one.

 

[Doug]

Jamie,
The stair climber was down for maintenance today..Don't do the Stair Masters.
I did 30 mins. bike, 30 mins treadmill intervals, and tried my old favorite elliptical trainer. I used it extensively prior to surgery but when I got on it today it just didn't feel right so I stopped.
One other machine I did get on is one of the newer Cybex Arc Trainers. Different from an elliptical and definitely one that I will get on at my next leg workout. I think it will really make climbing stairs easier..No impact on the knee at all.

 

[Jamie]

I used the Arc Trainer a few times in the past too. It really gives a workout, doesn't it! We had to cancel our gym membership last year when both of us could not use the equipment successfully. We bought a few home items and now will try and decide whether or not to rejoin. Even if we don't we'll probably start back up with our trainer in the fall. We are lucky to be able to work with her in the gym (using all the equipment) once a week without actually being a member. That may work better for us now that we have home equipment too...definitely cheaper!

 

[Doug]

I'll tell you what..I can tell I haven't done that movement in a few months...I might sleep down stairs tonight. By this evening, I don't think my butt is going to want to climb stairs...I just took a pill and don't know if I want the ice on my knee or just sit on it.

 

[Skeet]

I know the feeling, Doug. My gluts and thighs were in more pain from PT than my knee most days. I can't believe how quickly muscles atrophy and how long it takes to rebuild them.

 

[Jamie]

Yep. Me too. My home therapist started me on that difficult exercise where you stand like a stork on one foot and reach all over the place. I did it Thursday and my calf muscle still has not recovered. It talks to me all night long!! I did finally get some relief last night with heat and deep heat rub. Hopefully, it will get better as I continue to do the exercise more and more. Doug, do you think you can use the stair climber sort of in reverse and walk down? That's where I have more problems. It would have to be really slow, though. I've never seen anyone do that....have to ask my OT when I start next week.

 

[Skeet]

Jamie, I couldn't go downstairs until Easter weekend. That was at 14 weeks. It has almost more to do with confidence for me than ability. Once I did it, it was easier than I thought. I started with little stairs at home and then deeper ones until I got to the 8-9" steps. You'll get there. I know I thought I'd never be able to do it. Some days I can't do it comfortably, but most days it is good.