Understanding Stiffness After Knee Replacement
Experiencing stiffness after a knee replacement can be frustrating, especially if you’re two months post-surgery and still struggling with mobility. Traditional methods like basic heel slides may no longer suffice. It’s time to implement a targeted approach to address scar tissue and enhance your recovery.
The Five-Step Remodeling Process
To regain mobility and reduce pain, follow this five-step remodeling process designed decrease stiffness after knee replacement.
Step 1: Address Scar Tissue
Begin by focusing on the scar tissue around your knee. This involves using a technique known as Instrument Assisted Soft Tissue Mobilization (IASTM). You can purchase Gua Sha tools online for this purpose.
Ensure your scar is completely healed before starting. Once ready, gently glide the tool over the scar in various directions—up and down, side to side, and away from the heart. This technique helps disrupt non-functional capillaries and encourages the growth of healthy tissue.
Step 2: Decrease Muscle Guarding
To relieve knee stiffness, use a massage gun on your quadriceps, hamstrings, and calves. Spend about five minutes massaging each muscle group, ensuring you cover all areas thoroughly. This technique helps relax muscle tension and improves blood flow.
Step 3: Engage in Repetitive Active Exercise
Next, it’s essential to perform active exercises that utilize your own muscles. Avoid machines that do the work for you. A recumbent bike can be incredibly beneficial to relieve stiffness after knee replacement.
Use your good leg to assist the stiff knee until you’re able to pedal independently. Focus on achieving full revolutions, alternating between forward and backward pedaling.
Step 4: Incorporate Eccentric Exercises
Eccentric exercises, where muscles lengthen while producing force, are critical for tissue remodeling. Start with lighter weights and perform controlled movements.
For instance, lower yourself slowly over five seconds, hold for five seconds at the bottom, and push back up over two seconds. This technique helps your muscles feel safer and encourages deeper stretches.
Step 5: Transition to Functional Standing Exercises
Finally, progress to functional exercises. While standing, lower yourself slowly for five seconds, pause for one second, and then rise back up over one second. Begin near a sink or stable surface for balance. Gradually reduce your reliance on support as you build strength.
Next Steps for Recovery
Implementing these targeted strategies can significantly improve your mobility and reduce stiffness after knee replacement surgery. Remember to listen to your body and proceed at your own pace. If you have questions or need further guidance, consult your physical therapist. Your journey to recovery is a marathon, not a sprint.