How To Make Sure This Knee Surgery Will Be Your Last

Knee surgery is a pain.  Not only do you need to prep for surgery, but then you have the procedure and the recovery.  All told, it is a lot of work to get back into shape and one thing you want to do is to make sure it will never happen to you again.  In fact, a new study even points to the fact that if you follow some simple tips then you might never need to undergo surgery ever again.  As such, here are some ideas to make sure this knee surgery will be your last.

According to reports, there are roughly 4 million knee replacement surgeries in the U.S. each year.  This does not include ligament replacements and scoping procedures.  This means that there is a lot of money in knee surgeries and an entire industry has sprouted up around it.

However, researchers in Norway have found evidence that if you follow some simple exercises you will never need to go under the scalpel again.  As part of their study, they looked at a group of 140 different people, many of them had undergone arthroscopic surgery in the past.

The study, which followed patients for over two years, found that exercise therapy is just as effective as a long-term treatment option as surgery.  In fact, a lot of surgeons are turning to this option as well.  Part of the reason is to make sure they are not putting patients through unnecessary surgery.  That being said, the approach might not work in all cases but it is a good first option and even if you had surgery it is a great way to make you never have one again.

Basically, it comes down to three exercises which can change your life.

Cycling

Forget running, cycling is one of the best cardio exercises out there.  First of all, cycling, except for the most extreme racing and hill climbing, is an extremely low impact sport which also helps to strengthen the muscles which support your knee.  This means that you can get the workout that you need without the same stresses as running.

Thing about it?  When you run, you are pushing your legs and your knees into the pavement.  Ever step you are grinding your knees down.  If you have knee surgery, then this is a surefire way to make sure that you go under the scalpel again.  Simply put, if you want to make sure you will never have knee surgery again, then do run – bike.

By the way, walking can be just as bad as running.  This is especially true if you are walking over long distances.  If you need to walk over long distances, then make sure that you are properly stretched out, that you have on comfortable shoes, and consider insoles and knee braces.

cycling

Source: blog.codyapp.com

Quad Drills

Especially working your inner range quadriceps.  This is as simple as sitting on the side of your bed, stretching your knee, and then pushing the back of the knee down onto the bed.  As you try continue this exercise you should be able to lift your heel, while pushing down on your knee.  Try to hold this for up to five seconds at a time and work yourself up to repeating this stretch up to 20 times.

You can also try to roll your knee slightly, this way you can stretch out the Vastus Medialis – this is part of the quadricep muscle.  Doing so will work other parts of your knee and will also help to strengthen supporting muscles.

Another plus of this quad drill is that you will be working the entire muscle group by making sure it is properly stretched out.  Doing this stretch every day will help to remove scar tissue and other issues which could affect mobility. Over time you will find that you have more flexibility in your knees and this can only be a good thing.

Getting Up

As anyone with knee issues knows, getting up from a seated position can be a challenge at times.  The final exercise you can follow is called ‘sit to stand’.  Basically, you sit in a chair with your knees lined up with your hips. Then you squeeze a small ball between your knees.  Don’t do this at full strength, but just enough to keep the ball in place.  While holding the ball, try to stand up in a clean motion and by keeping balance between your good and bad knees.  Try this for two sets of 10.

This will help to strengthen your knees and will help you to develop a cleaner motion to get in and out of chairs.  Doing so will help reduce tension when you stand and will make sure your knees incur less wear and tear.

Remember, surgery is not fun and once you go under the knife you want to make sure you never go back again.  Follow these tips to make sure you not only recover but also make sure that you never have to see your doctor again.

 

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