I can go up steps foot over foot, if they are shallow steps. I can’t even describe how bad/weird it feels if I try going down steps foot over foot, even on shallow steps. It’s like my knee just won’t bend enough with all my weight on it, going down, and yet my ROM is fine in all other situations.
Jockette,
Are you doing any type of leg strengthening exercises besides ADLs? I read through some of your thread but it is so long I had to skip through. I think you might have stopped structured leg exercises very early on?
Since I had a cortisone shot I have finally been able to push my knee hard enough the past few weeks to build some muscle back around my knee and and get rid of my noodle leg. In just two weeks have really have noticed a huge difference with leg strength and walking up and down stairs. Now my main issues are stiffness and gravelly knee which hopefully a scope can take care of...
If you have not been doing knee strengthening exercises I would suggest you at least give them a try for a month or so and see if you notice improvement.
Here are the exercises I do daily beyond ADLs:
Warm up on Elliptical trainer - 15 to 20 minutes
Quadriceps stretch (3 sets) - lay on my stomach, dog leash on foot and pull forward for a nice comfortable stretch hold 30 seconds
Eccentric step-up / step down (2 sets of 10) Find a stair with a side rail. Step up with op knee slowly then back down slowly until heal of good leg touches floor then back up. Hold handrail for support. This is my most difficult exercise.
Wall Slides (2 sets of 10) Back against wall slide down until knees flexed at 45 degrees, hold 15 seconds, slide up slowly.
Mini band Crab Walk ( 3 to 5 sets) - stretch band around ankles, legs apart at shoulder width and crab walk 25 feet one way then back.
Mini band side steps ( 3 to 5 sets) Stretch band at thighs, legs at shoulder width and side step one way then back 25 feet.
Bridge with mini band (2 sets of 10) Lay on back, band at knees, push and hold butt up for 10 seconds then down.
At health club I add these:
Warm up on Recumbent Bike (20 to 30 minutes) for warm up.
Seated leg Curl (3 sets) As much weight as possible, legs straight out then bend them down and slowly let leg go back up.
Weight pull (10 reps) I set weight to about 50 lbs. Bend knees, secure weight line to waist belt and take backwards steps pulling the weight all the way up, then slowly step forward back to the beginning. I love this exercise, feels good.
Seated leg press (3 sets of 10) I do a very low weight compared to pre surgery. I push and extend with both legs, then slowly back with OP leg only.
Canada
