The knee joint is the largest and most used joint in the body and resulting injuries and arthritis is often debilitating. I fully understand the pain you are dealing with. I lived with chronic knee pain for 30 years and had multiple knee surgeries including experimental acl replacement and total knee replacement.
The good news is that today I am pain free. I will tell you more about my story and the solution I found shortly.
First, let's look at why you may be experiencing knee pain.
Chronic Knee Pain Symptoms
There are many conditions that can cause knee pain. Generally, you are dealing with sensitivity in one or both knees, swelling and or long term pain.
Other symptoms can include:
Shooting, sharp pain during movement
Consistent aching of the joint
A dull burning sensation
Even sensitivity to just touching the knee
Your Knee Joint
Your knee joint is made up of tendons, ligaments, bone and cartilage.
Cartilage is located on both sides of the knee and acts as a shock absorber between the upper leg bone (Femur) and the lower leg bones (Tibia and Fibula).
Many sports injuries happen when the cartilage wears down from twisting, turning, jumping, running and weight bearing. Basically, wear and tear.
When that cartilage begins to break down pain can begin and become that dreaded chronic knee pain.
What actually happens is the cartilage is wearing away and losing its elasticity and over time actually begins to shred away. The knee swells because a fluid called synovial fluid forms in the knee joint, which is the body's way of trying to protect the joint.
Constant wear and tear can cause this fluid to crystalize into little pieces and that is the beginning of knee arthritis.
I encourage you to see your doctor sooner rather than later when you are experiencing knee pain. Early diagnosis and treatment can reduce long term chronic pain.
Preventing Chronic Knee Pain
There are many things you can do to prevent chronic knee pain. You can also alleviate your knee pain once you are already experiencing it. Here are a few tips:
Get down to optimal weight. Your knee joint multiplies the forces applied to it when bending and every pound you lose is less stress on this overstressed joint.
Walk and bike on smooth surfaces to lessen the twisting and pounding on the joint.
Do low impact exercises such as bicycling or swimming verses tennis or running.
If you do run, don't run down hills.
Warm up and cool down properly and stretch properly (never bounce).
If you are experiencing chronic knee pain
Try over the counter medicines (if advised by your doctor)
Physical Therapy can do wonders for knee pain because Physical Therapists are trained to recognize many things that can be corrected by muscle balancing, gait adjustments, etc....
Surgery may be an option as well.
My solution to knee pain
I mentioned earlier that I found a solution to my knee pain. I was desperate to find a way to bike again after arthrofibrosis (excessive scar tissue) formed in my knee after total knee replacement surgery.
My ROM (range of motion) was limited and very frustrating to say the least. I had 60 degrees of flexion (bending) and 10 degrees of extension.
Finally, I worked together with an inventor/ manufacturer to help develop a product called the Orthopedal® and changed my world forever.
The Orthopedal® provides a way to cycle as a solution to knee pain by allowing you to decide what range of motion you want to use while cycling! Less range of motion can keep you in your 'pain free zone' while giving you a good healthy cardio workout!
Do they work?
Here is what happened to me: At first I had to build up my strength slowly by riding up and down my driveway but within two months I was bicycling up Blue Mountain's 1,500 foot vertical climb!
Six months later I was stable and pain free, thanks to my Orthopedals! Four years later, I am still going strong and helping people just like you every day with the Orthopedal. I would love to share this experience with you and you can learn more at orthopedal.com
The knee rehabilitation timeline is all about what you can expect after knee replacement surgery. Read on to learn more about taking care. There is close to a million people who will undergo successful knee replacement surgery this year, and if you're one of them, you're about to embark on a journey towards full recovery. That journey will begin with the actual surgical procedure, and it will end when your knee is fully functional again, hopefully better than it has been for years. Surveys show that over 90% of knee replacement patients are glad they had this surgery. But, the phase in between surgery and full recovery is probably the most crucial time of all, because that is when your knee rehabilitation occurs. In fact, in all cases, your period of rehabilitation is at least as important, if not more important than the precise nature of the surgery itself.
Though many of us are guilty of taking it for granted, the knee is the largest joint in the body. It's responsible for many of the common functions we rely on in our daily lives, and a strong knee is an essential part of a healthy, active body. As such, when we undergo knee replacement surgery, recovery takes time. Healing doesn't happen overnight, nor does it happen in a vacuum. The recovery and rehabilitation process play a crucial role in helping you to gain conﬁdence in your new joint. Knee rehabilitation also aims to strengthen your knee and slowly increasing its range of motion and ﬂexibility over time. All of these aspects are absolutely essential if you are to enjoy a better quality of life.
So, what exactly is in store for you after you've had knee replacement surgery? What milestones can you work towards? In this article, we're sharing our knee rehabilitation timeline so you know just what to expect. Timeline for Knee Rehabilitation after Replacement and, a journey of a thousand miles begins with a single step, right? Within 2 hours of your surgery, you'll be taking those ﬁrst tentative steps with the aid of a walker or some crutches.
So, you won't be ready to hop on your bicycle just yet. You'll spend the next couple of days gradually increasing your activities. Physical therapy will start in the hospital and continue at home or in a rehab facility. From there, you will go to for out patient physical therapy clinic for 6 to 8 weeks. At this point, you should be walking without a walker and you'll be relying on minimal assistance for regular tasks and over the coming weeks, your knee will start to get stronger each day. Each person has a different recovery path, but at this point you should be off pain medications too. It is very important to not develop a dependency on pain narcotics and the sooner you resolve to be off them, the better you will be on your road to knee replacement recovery. Also, never drive yourself to physical therapy (or anywhere else) while taking your pain medication.
Exercise is another crucial part of your recovery that helps you regain muscle, range of motion and just feeling good again, possibly better than you have felt in a long time. After all, that is why you had your knee replaced, right? As the weeks pass, you'll be able to take part in low impact activities like walking, golﬁng or bicycling. Bicycling is often recommended by physical therapists and orthopedic surgeons, for many reasons from low impact to slow prolonged stretching, strength building, etc... You can enjoy a bicycle exercise program and you can even aid your recovery by purchasing the Ortho Pedal® This innovative device allows you to install your pedals in different positions to ﬁt your physical needs and range of motion at any given point in the knee rehabilitation process. Then, over time, you can adjust them appropriately as your body slowly improves. Knee problems Begone So, after about twelve weeks, your journey towards recovery should be over. But, even though your knee rehabilitation is complete, your new life has only just begun. Wondering what the Ortho Pedal® can do for you? Reach out and talk to us. We're here to help in any way we can.
Just because you've had a major surgery doesn't mean you have to sacriﬁce the things you love doing. Here, we'll show you how safely bike riding after knee replacement surgery is possible. First Things First You're not alone. According to a recent study, knee replacements have increased by in the past few years meaning that there are 700,000 other Americans who have also had the surgery. Whether you needed the surgery because of arthritis, a serious injury, or simply due to age, bike riding after knee replacement means you need to make a few simple changes to protect yourself. After your physical therapy and rehab stay, take into consideration the following steps The good news is believe it or not, bike riding after knee replacement is actually one of the recommended exercises in recovery. Not only does bike riding help to rebuild muscle, it also actively engages the knee, strengthening and conditioning your joints. Still, remember not to push yourself, and to scale back your workout during your recovery period. When you're on a stationary bike, adjust the seat so that your foot is barely pressing the pedal, and in a position that keeps your leg as straight as possible while allowing you to spin. This will prevent you from putting too much stress on your new knee Keep In Mind If your bike has a resistance option, keep it set to minimal resistance, and slowly increase over time. When bike riding after knee replacement, we know you're likely eager to feel the wind in your hair again. But keep in mind that the terrain of your favorite bike path may be too bumpy, hilly, or contain too many sharp curves for your new knee. If you want to head outside, we suggest sticking to smooth surfaces like asphalt or newly-paved sidewalk - no off-roading for now.
Studies show that people are more inspired to bike to work or in general with encouragement from family and friends. Don't be afraid to ask for support and accountability from loved ones. If you're missing the outdoor bike trails, ask them to join you at the gym for fun ind our edal Speed and Stride When bike riding after knee replacement surgery, it's not just resistance and length or workout you need to monitor. Remember that the speed of your pedaling will also need to be scaled back. Also, it's likely that you may not be able to complete a full rotation around the wheel in the ﬁrst few weeks or even months of recovery. Don't panic. You may need to use a product like the Ortho Pedal, which lets you install your own pedals in four different positions, allowing you to adjust your strides and rotation as you heal and become stronger. ot only are they super easy to install (when you're not feeling well, the last thing you have time for is ten pages of instructions) but they help you get back to a full range of motion. We know ﬁguring out bike riding after knee replacement surgery can be frustrating. But remember, life is a marathon, not a sprint. Focus on one small steprealistic goal (start with just minutes) you can take every day to get yourself back on track. Check out a list of local cycling events to push yourself to get back out there by a deadline
You can ﬁnd the best exercise bike for knee replacement, and we're sharing everything you need to know how to pick. Read on and get moving again. Each year, 700,000 people in the US have knee replacement surgery. Exercising after knee replacement surgery helps improve ﬂexibility and strength. Low-impact exercises, like walking, swimming and golf are great options. Using exercise bikes during and after recovery can also be a great form of low impact exercise. Wondering how to ﬁnd the best exercise bike for knee replacement rehabilitation? This article will teach you what to look for and how to use an exercise bike safely.
Upright Vs. Recumbent Bikes. The ﬁrst thing you need to know is the difference between an upright exercise bike and a recumbent exercise bike. An upright bicycle has a high seat and usually no back rest. The pedals sit just underneath the seat. An upright bike is what most people think of when they think of a bicycle. To use an upright bike, you sit in an upright position. A recumbent bike, on the other hand, has a seat much closer to the ﬂoor. It usually has a back rest and pedals directly in front of the seat. A recumbent bike allows you to recline while you pedal. If you're looking for an exercise bike for knee replacement rehabilitation, a recumbent bike may be a good option, depending on your skills and agility. Finding the Right Exercise Bike for Knee Replacement Recovery Riding an exercise bike can help you regain mobility and strength after knee replacement surgery. Once your doctor allows you to start exercising again (usually in 2-3 weeks), you'll want to choose an adequate bike for your needs. You'll want to go into a store that sells exercise equipment to test out your options. Make sure that the pedals on the bike don't keep revolving after you stop pedaling. That could damage your joints. Choose one that allows you to pedal forwards or backward. Pedaling backward is a great way to start because there it offers no resistance.
If you have a bike but your range of motion limits you from using it, consider using an Ortho Pedal®. This device is recommended by doctors because it allows you to comfortably pedal and gain mobility as you heal. Let us know if an Ortho Pedal® could aid in your recovery.
Safety Tips When you're ﬁrst using an exercise bike for knee replacement recovery, take it slow. Start with the resistance set to zero. You'll gradually increase the resistance over time as you become stronger. Use good posture with the seat pushed as far back as it goes. As you get used to it, you can gradually move the seat forward to increase your range of motion. Don't rotate your hips while pedaling. This can strain other muscles in your body. Don't forget to warm up and stretch. Also, make sure to drink water while exercising to prevent dehydration. When you start using an exercise bike for knee replacement recovery, it may be challenging, but don't give up. You're gaining strength and mobility every day.
We're here to help you increase your range of motion with the best knee replacement exercises you can do after surgery. Check them out. Keyword(s): knee replacement exercises Having a knee injury or replacement can be tough to handle, especially if you love being active, and for that, a healthy knee is necessary. Do you feel like your limited motion abilities make it difﬁcult to do all of the activities you enjoy? Don't worry, in no time you'll be able to get back to the knee-heavy activities you love! We want to help you get your mobility levels up, so you'll never need to say no to another bike ride again. Here are the top 5 knee replacement exercises that build a range of motion:
1. A Basic Knee Bend Before you move on to the more complicated exercises, let's start with a simple knee replacement exercise. Relax on your back or sit in a chair. Bend your knee slowly and carefully. Keep holding the bend for a few seconds before releasing your leg. This exercise helps your joints get accustomed to movements with the support of your other leg muscles.
2. Knee Slide on the Wall Another great knee replacement exercise is sliding your knee on the wall. Begin by sitting against the wall with your legs up high. Then, slide your foot on the leg with the knee injury slowly down the wall. Feel that nice stretch as you bend your knee. You may experience a little bit of pain while performing the exercises.
3. The Chair Knee Replacement Exercise For this knee replacement exercise, you will need a chair. Start out by sitting all the way back in a chair and make sure that your feet are touching the ﬂoor. Then, move slowly towards the front of the chair, but continue keeping your feet on the ﬂoor. Get that stretch in the front of your knee, then scoot yourself to the back of the chair to start again.
4. Bicycling for Knee Replacement Exercise Do you miss being able to go bicycling? Fear not! With this exercise, you'll be riding again soon. We've created a product called the Ortho Pedals, which you can easily attach to your bike. The Ortho Pedal is meant to help rehabilitate your knee as you are bicycling. To use the Ortho Pedal, take off the pedals you already have on your bike. Then, attach the Ortho Pedal to your bike to get 4 different types of pedal settings that you can modify if needed. With every purchase, you will also receive a lifetime warranty.
5. Wall Slides Ready for wall slide knee replacement exercises? For this exercise, you will start by standing up. Make sure your back is against the wall and that your feet are about shoulder-width apart. Now, carefully slide yourself down the wall, bending your knees. Then, slowly come back to the standing position. These knee replacement exercises are extremely important for your knee's rehabilitation process. Start your knee rehabilitation with these simple exercises, before moving on to maintenance exercise, like yoga or bicycling. Remember to ice your knee after every exercise to make the swelling go down. Don't give up on your knee's range of motion. The best thing for you to do is to just keep moving. After doing these exercises, you will begin to see and feel improvements with your knee's conditions and feel better than you have in years!
One of the most common sports related injuries today is a rupture to the ACL (Anterior Cruciate Ligament). Just turn on the news or read the newspaper, and chances are at some point you’ll hear about an athlete suffering from this injury. Statistics now show that 250,000-300,000 athletes will experience this painful event each year. An ACL tear can lead to osteoarthritis or another injury to the other knee structures (collateral ligaments, joint capsule, and menisci). So, why is this so common? How can you prevent this injury from occurring? And what are some tips to a successful recovery?
The ACL helps restrain movement in three directions, anterior tibial translation (forward motion of the tibia), valgus and varus (medial and lateral bending of the knee). When the tibia moves anteriorly and/or the femur is directed posteriorly, this develops tension in the ACL. If an additional valgus or varus torque is applied, combined with an internal rotation, generates a greater amount of stress on the ACL. A combination of these forces can cause serious damage to the ACL, and other structures of the knee.
If a major problem can exist when the tibia translates anteriorly, how do we help prevent this? Answer: Hamstring contraction. The hamstrings, located posteriorly on the thigh, consist of three muscles, semitendinosus, semimembranosus, and biceps femoris. These muscles all insert on the posterior tibia, thus pulling the tibia back upon contraction. Strengthening the hamstrings can protect the ACL from additional unwanted tension. Strong hamstring muscles can allow for knee stability and act as a reflex mechanism against anterior tibial translation by pulling the tibia posteriorly.
A simple yet effective exercise for hamstring strength is a hamstring curl. The hamstring curl is a basic flexion at the knee, and no other joints. Hamstring curls for physical therapy can be performed lying prone, face down, and flexing the knee that the heel moves towards the glutes. During this exercise resistance can be added utilizing bands, dumbbells, cables or a machine. Another variation of the hamstring curl can implement an inflatable stability ball. Other hamstring strengthening methods include a variety of deadlift methods, as well as a GHD machine (Glute Ham Developer).
Additional tips to recovering from an ACL injury include:
Swelling, Get Gone!- Another key in range of motion is the amount of edema, swelling, in the knee. To decrease the edema in the joint capsule, follow the old school protocol: Ice, Compression, and Elevation.
Keep Moving- It’s crucial to regain range of motion in the knee post-injury. Immobilizing the knee completely may cause undesirable stiffness in the joint. Mobility is critical before surgery is even required.
Non-weight Bearing- Even though we want to keep the knee moving, non-weight bearing exercise is preferred during the initial recovery phase. Water aerobics is an excellent method of non-weight bearing exercise. A more practical form of exercise is cycling, which is prescribed by physical therapists and can be accommodate various knee flexion complications.
Dave Moseley is a Kinesiologist graduate of Penn State University. His passion for helping people exercise and function properly directly relates to the biophysical knowledge he provides on human movement. In addition, Dave has multiple experiences working with personal trainers, strength coaches, physical therapists, chiropractors, clinical nutritionists and doctors of integrated medicine.