New Bicycle Routine

[Jamie]

I'm starting my fifth week post surgery and I decided to take my recumbent bike to the next level as my therapist recommended. She told me that once I could cycle pretty well to move the seat forward. Since I am short and have itty bitty short legs, that only meant one notch forward and that's it. So I did for tonight's ride. Oooooie, ouchie.....it was MUCH more difficult meaning that my bike workouts may help me gain a little more bend. I hope so! I still have a ways to go. I measure at 110 degrees, but when I do the "slide the foot" thing when lying down, my TKR leg is about a foot out from my good leg. Does anyone know any other good home exercises to do to increase the bend? Josephine....do you know any?

 

[JenniferG]

On back lift leg with weight on ankle and letting knee bend and drop. Ask your pt. about it first please. I did it before surgery to stretch tendon thing over knee so bend would be better now. Worked for me.

 

[beachcomber]

I have about a 3" difference now.... still working on closing the gap. Here are some I do:

Rocking chair-- if you have one you can slide your op leg underneath and rock gently to stretch it.

Sit in a regular chair (that is open underneath) with your knee bent. Slide your butt forward on the chair while keeping your op foot in the same place. Hold for 1 minute. Scoot back and yelp for a few seconds (always helps me!). Repeat 2 more times.

Lay on the floor or a bed right up against a wall with your feet up above you on the wall. Slide your op leg down the wall to get a good stretch. Hold it for 1 minute. Relax and repeat yelping routine.
Repeat 2 more times.

Good luck!

 

[JenniferG]

Like the wall idea

 

[Jamie]

Good ideas. I like the wall one too. And Beach.....the yelping is EXACTLY what I'll be doing....I can tell that will help a lot! I'm definitely a wincer and yelper!!! Thanks so much!!!

 

[beachcomber]

I really like the wall stretch. I can do that one on the bed since we don't have a headboard for the new bed I have never even slept in yet... I am worried I would never be able to get up from the floor. (that knee/back surgery combination again). Haven't even tried that.

I usually have to use my other leg to straighten out my op leg while yelping. It is a good stretch.

I also have one that involves hooking a belt around the ankle of my KR leg and laying on my stomach on the bed with my other leg hanging over the side. I pull up on the belt over my head at an angle. I imagine myself one of those limber gymnasts on the balance beam or a figure skater doing a Bielman spin.... much better visual than whimpering "boomer" with a fat knee....

My knees didn't have the same ROM before the surgery so I don't know if I can get them the same now.... but I am trying!