Indoor bike progressions for flexion and strength

The indoor bike was the single best form of exercise for me to increase knee flexion. From around 8 weeks post op, I rode the bike every single day. Here’s how I progressed the exercise to improve flexion and strength / tolerance in the tissues in the knee. When I started this program I could only just get enough bend to get the pedals to go round.

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Setting giant goals: never let a TKR stop you!

If you have followed my journey so far, you will know that I am not one to easily take no for an answer. So therefore when I make goals – they are GIANT goals. I am a very goal driven person, it is something that really works for me.

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Beware of the drugs: the dangers of pain killers

This headline popped up today and caught my attention because Oxycodone was the drug they gave me both before and after my knee replacement.

If you have been prescribed Oxycodone or are currently on the drug, please read this article.

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TKR Physiotherapy program: building flexion and strength

This was something that I really struggled with. Please bear in mind that I have had absolutely no medication (pain killers or otherwise) since day 3 post op. This may well have slowed me down as I was unable to tolerate as much pain as someone who was on pain blocking medication. Nevertheless, here is the program I have followed.

I attended a ‘knee class’ and was given a program to start me off, but from there it was a lot like a circuits class with someone supervising overall but not giving individual direction. I have since added progression to the program using my own knowledge as a personal trainer.

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FREE workout: Hydrotherapy: water based exercises for TKR

I grabbed the opportunity to be offered hydrotherapy at week 4 (ish) post op because I was struggling to make progress with knee flexion and was ‘behind’ where they would like me to be regards rehab.

Since I have been attending hydrotherapy (2 x weekly ever since) I have seen huge gains in how the knee functions and bends. The water in the hydrotherapy pool is much warmer than your standard swimming pool, which means making the joint limber is a lot easier. That plus the support of the water and I have been able to trial new exercises in the pool before I can do them on land.

Here is what I have been doing and how I have progressed the exercises. Please note, this program started off with physio guidance but I further developed it using my own fitness knowledge as a personal trainer.

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Vlog update: 20 weeks (almost 5 months) post op

VLOG update: I’m now 20 weeks (almost 5 months) Post op and I can now say that I’m actually starting to get my life back. I can also confidently say that although it’s been (and continues to be) a hard road to recovery, I definitely think it was worth doing.

I was asked that a while back and at that point I wasn’t actually sure. Recovery from a TKR take a LONG time and I’m nowhere near back to 100% yet, but here’s my progress summary so far.

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No, I’m sorry, I disagree

I feel like this might be a repetitive phrase of mine lately when it comes to dealing with medical professionals. Sometimes I feel like I might just be deliberately argumentative, and other times I really don’t think they understand which page I am currently on, never mind where I am actually trying to get to.

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