EalingGran
post-grad
- Joined
- Dec 28, 2022
- Messages
- 1,066
- Age
- 67
- Gender
- Female
- Country
-
United Kingdom
Sounds like you are doing amazingly well for 6 weeks!
PKR PoorlyKnees’ road to recovery
- Thread starter PoorlyKnees
- Start date
I love your post, @PoorlyKnees. It's a great baseline to look back at in a month and see continued improvement.
If you can bend to 90 degrees at six weeks post-op, you are doing very well, and don't let anyone tell you otherwise!
If you can bend to 90 degrees at six weeks post-op, you are doing very well, and don't let anyone tell you otherwise!
OP
OP
PoorlyKnees
member
- Joined
- Feb 5, 2023
- Messages
- 108
- Age
- 58
- Gender
- Male
- Country
-
United Kingdom
April 14th. Physio appointment #3
My physio is brilliant. He praises me on any progress that I’ve made, sets me clear targets and shows me what I can do to achieve them. I learn something knee about anatomy every time I see him.
Today’s lesson
My IT band is much better. My medial and lateral quads and hamstring muscles have wasted and are not doing their job. They’re asking for help from my glutes and that request is being ignored. As a result, my IT band at my knee is getting stressed, resulting in swelling around the knee. This message is being shared at the top end of the IT band and this is resulting in pain in the left side of lower back and down my leg. I thought this was sciatica, but he has shown me that the stress resulting from the failure of the glutes is activating the femoral nerve and from there the sciatic nerve. The net result is a level of discomfort that makes me protect the leg, and the vicious cycle continues.
So, what next?
So now I have a whole new series of exercises to complete. Lateral raises (with resistance), hamstring curls and thigh extensions with weights and resistance bands and the dreaded bridge. Bring it on.
Happy News, Sad News
Happy news…. I no longer need to use crutches.
Sad news….. that means I no longer have the opportunity to shout “Have you seen my crutch” to my wife (tee-hee).
My physio is brilliant. He praises me on any progress that I’ve made, sets me clear targets and shows me what I can do to achieve them. I learn something knee about anatomy every time I see him.
Today’s lesson
My IT band is much better. My medial and lateral quads and hamstring muscles have wasted and are not doing their job. They’re asking for help from my glutes and that request is being ignored. As a result, my IT band at my knee is getting stressed, resulting in swelling around the knee. This message is being shared at the top end of the IT band and this is resulting in pain in the left side of lower back and down my leg. I thought this was sciatica, but he has shown me that the stress resulting from the failure of the glutes is activating the femoral nerve and from there the sciatic nerve. The net result is a level of discomfort that makes me protect the leg, and the vicious cycle continues.
So, what next?
So now I have a whole new series of exercises to complete. Lateral raises (with resistance), hamstring curls and thigh extensions with weights and resistance bands and the dreaded bridge. Bring it on.
Happy News, Sad News
Happy news…. I no longer need to use crutches.
Sad news….. that means I no longer have the opportunity to shout “Have you seen my crutch” to my wife (tee-hee).
Mettleinside
junior member
Don't let your PT put your down. Most OSs are happy with 90 degrees at 6 weeks and you are there already.
OP
OP
PoorlyKnees
member
- Joined
- Feb 5, 2023
- Messages
- 108
- Age
- 58
- Gender
- Male
- Country
-
United Kingdom
April 16th. Getting Ready for Spring
The weather is set to improve this week. I won’t feel quite as conspicuous walking around in my shorts.
A Moment of Clarity
The secret to life, the universe and everything is not 42 (ref. A Hitchhiker’s Guide to the Galaxy). It is, in fact….the hamstring curl.
Applying my New Knowledge
I’ve incorporated the hamstring curl (with a resistance band) into my physio sessions and it has made a real difference. It’s shown me that I can flex my knee with resistance and not experience any discomfort and it has really helped improve my range of motion and confidence of moving my leg.
I can now hop in and out of the car with no difficulty and climb up and down the stairs with increasing confidence.
The Inner Turmoil
The muscles in my thigh are so weedy. It’s like being two people. One half of me just gets on with life, whilst the other half keeps wanting to sit down and eat cake. It’s an inner battle; I’m working hard to keep everyone of me happy.
A Bit of Reflection
Having achieved a bit more range of motion and, by virtue of that, independence I can safely say I love my new knee. Yes it’s still a work in progress but I don’t have any of the arthritic pain that used to nag me all day. It’s all good.
The weather is set to improve this week. I won’t feel quite as conspicuous walking around in my shorts.
A Moment of Clarity
The secret to life, the universe and everything is not 42 (ref. A Hitchhiker’s Guide to the Galaxy). It is, in fact….the hamstring curl.
Applying my New Knowledge
I’ve incorporated the hamstring curl (with a resistance band) into my physio sessions and it has made a real difference. It’s shown me that I can flex my knee with resistance and not experience any discomfort and it has really helped improve my range of motion and confidence of moving my leg.
I can now hop in and out of the car with no difficulty and climb up and down the stairs with increasing confidence.
The Inner Turmoil
The muscles in my thigh are so weedy. It’s like being two people. One half of me just gets on with life, whilst the other half keeps wanting to sit down and eat cake. It’s an inner battle; I’m working hard to keep everyone of me happy.
A Bit of Reflection
Having achieved a bit more range of motion and, by virtue of that, independence I can safely say I love my new knee. Yes it’s still a work in progress but I don’t have any of the arthritic pain that used to nag me all day. It’s all good.
This is what it is all about! It's the end game, not the beginning game!
OP
OP
PoorlyKnees
member
- Joined
- Feb 5, 2023
- Messages
- 108
- Age
- 58
- Gender
- Male
- Country
-
United Kingdom
April 18th. A New Challenge Every Day
It’s a curious thing. I can do my physio exercises or go for a walk and, when I’m done my leg muscles are absolutely exhausted. My leg feels heavy from the lactic acid and I just want to sit down….. but my knee feels great. Not a hint of pain or soreness. This is basically the complete opposite of the position I was in prior to surgery.
Arthritis?…. What Arthritis?
It’s been nearly 7 weeks now and I’ve completely forgotten the continuous pain I was getting from the arthritis in my old knee….until my other knee kicks off and reminds me. His time will come.
Quadzilla or Bust
The only problem I have is the puffiness around the knee due to the muscle atrophy resulting from years of under use. I feel it’s going to take a long time to really strengthen the muscles, but every step, flex, contraction and press is building power. The time will inevitably come when my fixed leg becomes the dominant limb. That will be a momentous occasion.
It’s a curious thing. I can do my physio exercises or go for a walk and, when I’m done my leg muscles are absolutely exhausted. My leg feels heavy from the lactic acid and I just want to sit down….. but my knee feels great. Not a hint of pain or soreness. This is basically the complete opposite of the position I was in prior to surgery.
Arthritis?…. What Arthritis?
It’s been nearly 7 weeks now and I’ve completely forgotten the continuous pain I was getting from the arthritis in my old knee….until my other knee kicks off and reminds me. His time will come.
Quadzilla or Bust
The only problem I have is the puffiness around the knee due to the muscle atrophy resulting from years of under use. I feel it’s going to take a long time to really strengthen the muscles, but every step, flex, contraction and press is building power. The time will inevitably come when my fixed leg becomes the dominant limb. That will be a momentous occasion.
OP
OP
PoorlyKnees
member
- Joined
- Feb 5, 2023
- Messages
- 108
- Age
- 58
- Gender
- Male
- Country
-
United Kingdom
April 20th 7 Weeks Post Op
7 weeks in and I’m (metaphorically) skipping about. I realised how much my other knee hurts. I have the same bone-on-bone arthritis in my other knee and it is a nice reminder of what life used to be like.
What Happened to Spring?
After a prolonged period (2 days) of warmer weather, we’re back to rain and cold winds. Recovery is so much nicer when you can get outside, but never mind.
Go Hard or Go Home
I’ve started to go to the gym. It helps me focus on the physio and dedicate more time. Before the Forum Police call for an air strike, I’m only doing the same exercises as I would at home; it’s just easier with more space.
Muscles and Knee Swelling
Putting the effort into my physio is having a significant positive effect on the swelling around my knee. My leg muscles are responding well and I’m discovering that I can do more “normal” things every day. Driving is easy now. Walking upstairs is normal, no need for the bannister. I can even walk downstairs now, albeit with a bit of caution. I was out in the garden today and, whilst I’m a bit tired, I’m happy to report that I completed over 20000 steps today
Follow up with the Surgeon
I’m going to see the surgeon tomorrow. I think this will be my final appointment with him….until he fixes my other knee.
7 weeks in and I’m (metaphorically) skipping about. I realised how much my other knee hurts. I have the same bone-on-bone arthritis in my other knee and it is a nice reminder of what life used to be like.
What Happened to Spring?
After a prolonged period (2 days) of warmer weather, we’re back to rain and cold winds. Recovery is so much nicer when you can get outside, but never mind.
Go Hard or Go Home
I’ve started to go to the gym. It helps me focus on the physio and dedicate more time. Before the Forum Police call for an air strike, I’m only doing the same exercises as I would at home; it’s just easier with more space.
Muscles and Knee Swelling
Putting the effort into my physio is having a significant positive effect on the swelling around my knee. My leg muscles are responding well and I’m discovering that I can do more “normal” things every day. Driving is easy now. Walking upstairs is normal, no need for the bannister. I can even walk downstairs now, albeit with a bit of caution. I was out in the garden today and, whilst I’m a bit tired, I’m happy to report that I completed over 20000 steps today
Follow up with the Surgeon
I’m going to see the surgeon tomorrow. I think this will be my final appointment with him….until he fixes my other knee.
It sounds like you're doing well and being sensible. The key thing is to continue to listen to your body. Isn't it nice when you start to appreciate the new knee?
OP
OP
PoorlyKnees
member
- Joined
- Feb 5, 2023
- Messages
- 108
- Age
- 58
- Gender
- Male
- Country
-
United Kingdom
April 22nd: Feedback from Surgeon
So I had my 2nd follow up appointment with my surgeon…..
Wound Healing
My surgeon was very pleased with how the wound has healed. The puckering along the scar is due to the internal suckers. They will dissolve, in time.
Swelling Around the Knee
He reassured me that the swelling would disappear, in time. The physio would help with that.
Range of Motion
He was happy with my progress, but urged me to focus on continuously pushing to increase the range of motion. My new target is to reach 120 degrees within 6 weeks.
Physio
I’m continuing with the physio and can really feel it in the muscles. My new knee is loving it. There’s no pain in the knee, just the quads and my glutes. I’m hopeful Morning gorgeous.
So What Next?
I’m hoping that my leg starts to feel stronger soon and the stamina improves. That the only thing holding me back.
So I had my 2nd follow up appointment with my surgeon…..
Wound Healing
My surgeon was very pleased with how the wound has healed. The puckering along the scar is due to the internal suckers. They will dissolve, in time.
Swelling Around the Knee
He reassured me that the swelling would disappear, in time. The physio would help with that.
Range of Motion
He was happy with my progress, but urged me to focus on continuously pushing to increase the range of motion. My new target is to reach 120 degrees within 6 weeks.
Physio
I’m continuing with the physio and can really feel it in the muscles. My new knee is loving it. There’s no pain in the knee, just the quads and my glutes. I’m hopeful Morning gorgeous.
So What Next?
I’m hoping that my leg starts to feel stronger soon and the stamina improves. That the only thing holding me back.
OP
OP
PoorlyKnees
member
- Joined
- Feb 5, 2023
- Messages
- 108
- Age
- 58
- Gender
- Male
- Country
-
United Kingdom
April 24th. Uping the Ante
I’ve increased my exercise routine in line with my surgeon and physiotherapist’s recommendations.
Elliptical.
I use the elliptical machine as a warm up. 15 minutes on a moderate level of resistance. It gets my heart rate up to about 110.
Straight Leg Raises
I have a resistance band that I put around my ankles. I then do 3x10 front, side and rear raises. This is to help strengthen my leg and glute muscles.
Knee Flexs
I lay on my front and flex my knee as far as possible. I then use my other leg to apply pressure to flex it a bit more, then hold it for 30 seconds. Repeat 3 times.
This is aimed at increasing the range of movement. My surgeon recommended this to maximise the flexibility before the scar tissue hardens.
Squat Sits/Step Ups
I use the corner of a 40cm CrossFit box. I squat down as if to sit on the box. As soon as by butt touches the box I stand up (no bouncing). Repeat 10 times.
I use a 20cm step. I step up and down, leading with my new knee, no cheating.
I feel like I’m getting more control and confidence.
Yoga Stretches
Seated straight leg forward bend. I can comfortably reach my feet so I use a yoga block. 3x30 seconds.
Plough pose (Google it). Keep legs straight, hold for 3 minutes.
This really stretches out my glutes a hamstrings and relieves the aching that I get in my leg.
Recumbent Cycle
I tried using the recumbent cycle today, can’t quite flex my knee enough yet, but it won’t be long!!
I’ve increased my exercise routine in line with my surgeon and physiotherapist’s recommendations.
Elliptical.
I use the elliptical machine as a warm up. 15 minutes on a moderate level of resistance. It gets my heart rate up to about 110.
Straight Leg Raises
I have a resistance band that I put around my ankles. I then do 3x10 front, side and rear raises. This is to help strengthen my leg and glute muscles.
Knee Flexs
I lay on my front and flex my knee as far as possible. I then use my other leg to apply pressure to flex it a bit more, then hold it for 30 seconds. Repeat 3 times.
This is aimed at increasing the range of movement. My surgeon recommended this to maximise the flexibility before the scar tissue hardens.
Squat Sits/Step Ups
I use the corner of a 40cm CrossFit box. I squat down as if to sit on the box. As soon as by butt touches the box I stand up (no bouncing). Repeat 10 times.
I use a 20cm step. I step up and down, leading with my new knee, no cheating.
I feel like I’m getting more control and confidence.
Yoga Stretches
Seated straight leg forward bend. I can comfortably reach my feet so I use a yoga block. 3x30 seconds.
Plough pose (Google it). Keep legs straight, hold for 3 minutes.
This really stretches out my glutes a hamstrings and relieves the aching that I get in my leg.
Recumbent Cycle
I tried using the recumbent cycle today, can’t quite flex my knee enough yet, but it won’t be long!!
OP
OP
PoorlyKnees
member
- Joined
- Feb 5, 2023
- Messages
- 108
- Age
- 58
- Gender
- Male
- Country
-
United Kingdom
April 26th: 8 Weeks Post Op
8 weeks in and improvements continue to materialise on a daily basis.
Range of Movement
Using a resistance band to strength my quads and hamstring muscles is delivering good improvements in terms of range of movement. I can easily bend my knee to suit most day-to-day requirements. It makes life so much easier and takes a lot of the pressure out of daily tasks.
Strength and Stamina
The more mobile I get the more I can appreciate how weak my left leg is. The best way to describe it is that it’s like trying to do everything with a toddler in tow. Everything takes a bit longer and you have to keep stopping for no valid reason.
I seem to have about 2 hours of activity in my leg. After that it just becomes unhelpful, like a tired toddler.
Challenges
Exercise is a source of constant improvement but my leg feels so heavy it makes every exercise particularly difficult.
The arthritis pain has gone but there is a bit of discomfort when I try to do more advanced stuff.
Little Wins
Up and down stairs…. Easy
Getting in and out of the car…. Easy
Sitting on a chair…. Easy
Sleeping on my side…. Yes, this is my latest discovery. I couldn’t do that with my arthritic knee. It’s bliss!!
8 weeks in and improvements continue to materialise on a daily basis.
Range of Movement
Using a resistance band to strength my quads and hamstring muscles is delivering good improvements in terms of range of movement. I can easily bend my knee to suit most day-to-day requirements. It makes life so much easier and takes a lot of the pressure out of daily tasks.
Strength and Stamina
The more mobile I get the more I can appreciate how weak my left leg is. The best way to describe it is that it’s like trying to do everything with a toddler in tow. Everything takes a bit longer and you have to keep stopping for no valid reason.
I seem to have about 2 hours of activity in my leg. After that it just becomes unhelpful, like a tired toddler.
Challenges
Exercise is a source of constant improvement but my leg feels so heavy it makes every exercise particularly difficult.
The arthritis pain has gone but there is a bit of discomfort when I try to do more advanced stuff.
Little Wins
Up and down stairs…. Easy
Getting in and out of the car…. Easy
Sitting on a chair…. Easy
Sleeping on my side…. Yes, this is my latest discovery. I couldn’t do that with my arthritic knee. It’s bliss!!
Mettleinside
junior member
I like your little wins! They do give you a boost knowing you are making progress. Good job.
OP
OP
PoorlyKnees
member
- Joined
- Feb 5, 2023
- Messages
- 108
- Age
- 58
- Gender
- Male
- Country
-
United Kingdom
April 28th: Physio Session #4
I’ve been working hard so I felt I was ready for this.
Range of Motion
Physio was happy with my improved range of motion, way more than 90 degrees. The hamstring curls have really helped.
Strength and Stamina
Physio was happy with the improvements I’d made in terms of strength and commented on the reduced inflammation.
So What Next?
My only issue is that my leg is weak, from years of not using it properly. Ironically, the more I do, the better it feels. I have no pain through the knee. So, on top of all my existing exercises…
Hamstring curls
I’ve now progressed to using more resistance and have to complete the exercise lying face down. That makes it harder.
Wall Squats
I have to lean against a wall with a roller behind my back then lower myself into a squat and push up again. I’m still working on that one.
Chair Sit
I stand in front of a chair and gently lower myself until I’m sitting in the chair. I then stand up again without using my hands. All this is done focusing on my new knee.
Leg Press
On top of all this I can now use the leg press machine at the gym.
I’ve been working hard so I felt I was ready for this.
Range of Motion
Physio was happy with my improved range of motion, way more than 90 degrees. The hamstring curls have really helped.
Strength and Stamina
Physio was happy with the improvements I’d made in terms of strength and commented on the reduced inflammation.
So What Next?
My only issue is that my leg is weak, from years of not using it properly. Ironically, the more I do, the better it feels. I have no pain through the knee. So, on top of all my existing exercises…
Hamstring curls
I’ve now progressed to using more resistance and have to complete the exercise lying face down. That makes it harder.
Wall Squats
I have to lean against a wall with a roller behind my back then lower myself into a squat and push up again. I’m still working on that one.
Chair Sit
I stand in front of a chair and gently lower myself until I’m sitting in the chair. I then stand up again without using my hands. All this is done focusing on my new knee.
Leg Press
On top of all this I can now use the leg press machine at the gym.
OP
OP
PoorlyKnees
member
- Joined
- Feb 5, 2023
- Messages
- 108
- Age
- 58
- Gender
- Male
- Country
-
United Kingdom
April 30th: Getting Back to Normal
Sometimes you just need to trust your gut and have a go.
Working in the Garden
Or neighbour’s garden to be more precise. I have new neighbours and they have had a lot of work done on the house, but not the garden. I decide to help them in the garden; shifting rubble and building a new front door step. I thoroughly enjoyed myself and my new knee was fine.
Playing Golf
We’ve had a really wet spring. So wet that my golf course has been unplayable for long periods. This last weekend was only the second competition held this year, so I felt compelled to take part. I didn’t win (in fact I came 4th from last), but I got all the way round. My left glutes were really aching and my back got tight, but my new knee was faultless. My other knee was sore, I still have the arthritis there and it’s a stark reminder of how painful that is.
General Fitness
After returning home from playing golf I decided to have a little snooze….I slept for over 3 hours!! I had just enough energy to eat dinner before tucking myself up in bed again. When I woke up the following morning I feared I had made a terrible mistake as I ached all over. It was only when I finally got up that I realised, my new knee was fine….it was the rest of me that was sore.
Onwards and Upwards
So now it’s time to push a bit more. I still have all my physio exercises to do, but I feel I can push myself now. I do not fear hurting my gorgeous new knee.
Sometimes you just need to trust your gut and have a go.
Working in the Garden
Or neighbour’s garden to be more precise. I have new neighbours and they have had a lot of work done on the house, but not the garden. I decide to help them in the garden; shifting rubble and building a new front door step. I thoroughly enjoyed myself and my new knee was fine.
Playing Golf
We’ve had a really wet spring. So wet that my golf course has been unplayable for long periods. This last weekend was only the second competition held this year, so I felt compelled to take part. I didn’t win (in fact I came 4th from last), but I got all the way round. My left glutes were really aching and my back got tight, but my new knee was faultless. My other knee was sore, I still have the arthritis there and it’s a stark reminder of how painful that is.
General Fitness
After returning home from playing golf I decided to have a little snooze….I slept for over 3 hours!! I had just enough energy to eat dinner before tucking myself up in bed again. When I woke up the following morning I feared I had made a terrible mistake as I ached all over. It was only when I finally got up that I realised, my new knee was fine….it was the rest of me that was sore.
Onwards and Upwards
So now it’s time to push a bit more. I still have all my physio exercises to do, but I feel I can push myself now. I do not fear hurting my gorgeous new knee.
OP
OP
PoorlyKnees
member
- Joined
- Feb 5, 2023
- Messages
- 108
- Age
- 58
- Gender
- Male
- Country
-
United Kingdom
May 4th: I may Not Have a Light Sabre….
But The Force is definitely with me
Playing Golf
I played golf again. Wow, that’s tough. I completed the round, but was absolutely shattered at the end. The highlight of the round was Colin the Crow (who lives around the 12th hole) stealing a box of painkillers out of my bag. Fortunately, we got the back!!
Wall Squats
I finally got a chance to spend time at the gym trying out the new exercises that the physio suggested. The Wall Squats highlighted the lack of strength in my quads/glutes. There was no pain from my new knee.
Chair Sits
Much like the Wall Squats, these felt harder than they should. The lack of strength is highlighted by the balance issues. Again, no pain from my new knee.
Leg Presses
This allowed me to check the the strength of my leg without the risk of falling. That was quite a shock and inspires me to pull my finger out.
Recumbent Cycle
The progress in range of motion means I can now use the Recumbent Cycle. Once I’d figured out the best level of resistance, I was away. I could really feel the effort in my glutes. I can see me spending a lot of time pedalling.
But The Force is definitely with me
Playing Golf
I played golf again. Wow, that’s tough. I completed the round, but was absolutely shattered at the end. The highlight of the round was Colin the Crow (who lives around the 12th hole) stealing a box of painkillers out of my bag. Fortunately, we got the back!!
Wall Squats
I finally got a chance to spend time at the gym trying out the new exercises that the physio suggested. The Wall Squats highlighted the lack of strength in my quads/glutes. There was no pain from my new knee.
Chair Sits
Much like the Wall Squats, these felt harder than they should. The lack of strength is highlighted by the balance issues. Again, no pain from my new knee.
Leg Presses
This allowed me to check the the strength of my leg without the risk of falling. That was quite a shock and inspires me to pull my finger out.
Recumbent Cycle
The progress in range of motion means I can now use the Recumbent Cycle. Once I’d figured out the best level of resistance, I was away. I could really feel the effort in my glutes. I can see me spending a lot of time pedalling.
OP
OP
PoorlyKnees
member
- Joined
- Feb 5, 2023
- Messages
- 108
- Age
- 58
- Gender
- Male
- Country
-
United Kingdom
May 8th: New Knee, New King!
I’ll never forget what year I got my new knee, the year off the coronation.
Range of Motion
The difference between my knees in terms of range of motion is negligible now. I’m really chuffed with that.
The Embodiment of Boring
I’ve discovered that using the recumbent bike is, without doubt, THE most boring form of exercise known to man. But if that is what’s required to strengthen my leg….
Other Gym Stuff
I really enjoy the other exercises my new knee can do anything that I need it to and when my quads and glutes recover I’ll be unstoppable.
Golfin’
I’m a bit slow around the course, but I can complete a round of golf. Golf (right handed) relies heavily on a strong left side, so this is a massive thing for me. I can hit the ball full power without any fear of pain from my new knee. I got a very nice 4th place in this weekend’s competition.
Physio
I have my next physio appointment on Thursday. I’m looking forward to his feedback.
I’ll never forget what year I got my new knee, the year off the coronation.
Range of Motion
The difference between my knees in terms of range of motion is negligible now. I’m really chuffed with that.
The Embodiment of Boring
I’ve discovered that using the recumbent bike is, without doubt, THE most boring form of exercise known to man. But if that is what’s required to strengthen my leg….
Other Gym Stuff
I really enjoy the other exercises my new knee can do anything that I need it to and when my quads and glutes recover I’ll be unstoppable.
Golfin’
I’m a bit slow around the course, but I can complete a round of golf. Golf (right handed) relies heavily on a strong left side, so this is a massive thing for me. I can hit the ball full power without any fear of pain from my new knee. I got a very nice 4th place in this weekend’s competition.
Physio
I have my next physio appointment on Thursday. I’m looking forward to his feedback.
