Wednesday, May 23rd

LATEST:
You are here: Supplements Health & Beauty Fitness after knee replacement surgery!

Best_of_2015_587x57_Results

Fitness after knee replacement surgery!

Desiree289By Desiree Winkel

Hi, my name is Desiree Winkel and I'm the owner and founder of Fitness Coaching. I've been working for years with Martijn Steffens, a manual therapist who runs his office in the same studio as mine. As many of you know, in my studio, I train clients who like to get fit, get toned or lose weight. Besides the "average" client, many train with me for medical reasons. When we start to get older, we just can't avoid certain issues that our bodies begin to develop, for example, issues with the knee.

If you are living with constant knee pain from arthritis or an injury, you may be considering knee replacement surgery, or you may have already had the procedure. While the surgery will remove the damaged areas and reduce your pain, you will still need to incorporate a regular strength training program into your routine. To help you recover after the surgery, it will be important to strengthen the muscles around your new knee. The right program will also help to prevent future complications.

When your knee pain reaches the level that it interferes with everyday life, a knee replacement may be necessary. According to the American Academy of Orthopedic Surgeons, approximately 90 percent of all patients that undergo a knee replacement experience a reduction in pain and have improved mobility. The surgery involves removing the damaged part of the knee and replacing it with an artificial joint made of plastic and/or metal. There are different procedures and types of artificial knees that can be used. You and your doctor will need to decide on the best approach given your individual situation.

Your doctor may want to try conservative measures first, before you both opt for knee replacement surgery. This may include medication, injections, weight loss and strength training. If you are carrying extra weight, you are placing stress on your knees. Shedding those extra pounds can in itself relieve your knee pain. However, weight loss should also be accompanied by a strength training program that targets the muscles that support knee movement. The Arthritis Foundation notes that strong muscles are better able to support your knee joint and can take pressure off the joint. When your muscles are stronger, you are able to walk, climb stairs and get in and out of a chair easier which cuts down on the force placed on your knees. You may find that all you need to do to reduce your pain is to take off a few pounds and strengthen your leg muscles.

Many of my clients are afraid to work on their muscles when they are in pain. My personal experience is that with a complete torn ligament in my left knee, I decided NOT to go for any surgery and strengthen the muscles around my knee and quads even more. If a trial of strength training does not work you are still better off, because going into surgery with stronger muscles will reduce your healing time and make recovery easier. After surgery, your muscles will be weak and you will need to learn how to move with your new joint.

National Institutes of Health state that right after surgery, your strength training program will need to be developed by a physical therapist. You will need to avoid certain activities while your new knee is healing. You may need to use a walker or cane for a while. The goal of the strength training program is to help you return to your pre-surgery level of activity as much as possible. However, it is a slow process and can take six months or longer to fully recover. Your physical therapist will assess your progress and tell you when it is okay to resume certain activities.

The initial stage of physical therapy following a knee replacement lasts about six to eight weeks. However, your age, general state of health and compliance with your exercise program will determine the time frame. Initially, you may not have the strength to lift your leg on your own. Your strength training program may consist of you doing as much as you can and allowing the therapist to assist with the rest of the movements. As your legs get stronger, you will start doing quadriceps extensions, leg lifts in all directions and heel raises on your own or with a personal trainer. If you can do so at a pain free level, your trainer may have you do these same exercises with tubing or light ankle weights. At this stage, you will need to do these exercises daily until normal strength returns.

To prevent future problems, you will need to adopt a lifelong strength training program. Once your doctor or physical therapist gives you the go-ahead, you can start to add in more challenging strength training exercises. These may include squats and lunges with weights. You can also use leg extension and hamstring curl machines. The goal of strength training is to work the muscle to fatigue in about 10 to 12 repetitions. However, you may always have some limitations to the range of motion in your knee so you must be careful. Many machines will allow you to block the weights from lowering all the way down so you can stop the movement when your knee bends to 90 degrees. A knowledgeable trainer can help you set up the right program and teach you how to use the equipment properly. When you progress to the point of working your muscles to fatigue, you want to strength train every other day. Your muscles need a day of rest in between to recover.

After knee replacement surgery and once you have been cleared by your orthopaedic surgeon to resume your physical activities, there will be some changes that will have to be added. These adjustments will involve more of the high impact activities such as running and jumping.

When it comes to resistance or weight training, you should be able to continue as you had previously, with some adjustments made to exercises such as heavy squats or heavy deadlifts. These exercises, however, can be safely duplicated by using the leg press with lighter weights along with reducing the weight used on the deadlift and using higher repetitions to protect your knee replacement. Having a knee replaced does not mean that your weight training days are over. In fact, there should be a concerted effort on your part to be sure that you continue to exercise to keep up not only your strength, but also to increase your muscle mass which in turns helps to burn more calories.

By weight training, you are increasing your body's metabolism, which helps you control your body weight which is important to reduce the amount of force through your knee prosthesis.

Knee replacement surgery will not affect your upper body exercises. The modifications come only with the affected leg or legs. For instance, you should be sure to include exercises for both lower extremities like hamstring curls, seated leg curls and the leg press. Exercises for your hips are important as well, such as, the abduction and adduction machines that many fitness centres have along with lower back exercises.

Hyperextensions are a great exercise for your low back, hamstrings and gluteal muscles all wrapped up in one exercise without adding any stress at all to your knee prosthesis. Calve raises are also another exercise you want to add to both lower extremities to add size and strength to your lower legs. By strengthening your affected leg or legs, you allow your muscles surrounding the knees to absorb the force of your body weight when walking and not your knees absorbing the full force.

This is done by continuing to weight train after your surgery and building strength throughout your body. Many knee replacement recipients may keep up their current body weight or add additional weight through lack of physical exercise. The ideal solution after surgery is to start an exercise program that encompasses not only weight training but also a cardiovascular component that will allow you to live your life without physical restrictions.

Conclusion: NO EXCUSE. Let me help you!

If you have questions or need more information about fitness training, call Desiree Winkel at 524-7700. We are located on Welfare Road next to Blast.

Image
St. Maarten midday Weather Forecast for Saturday
Saturday, 17 October 2015
DATE ISSUED: Saturday, October 17, 2015 @ 12:00 LST (16:00 UTC) VALID UNTIL: Sunday midday (12:00... Read more...
Image
SHTA poll: Businesses want anti-ship-jumping legislation
Saturday, 17 October 2015
Click here for SHTA graph pdf PHILIPSBURG--The St. Maarten Hospitality and Trade Association... Read more...
Image
Dominica’s tourism sector ready to welcome visitors after TS Erika
Friday, 16 October 2015
ROSEAU, Dominica--“Dominica is open for business and ready to welcome visitors to its shores.”... Read more...
Image
Reparations Committee: Withdraw Queens’ names from Suriname’s highest mountains
Thursday, 15 October 2015
PARAMARIBO--Suriname’s National Reparations Committee NRCS has filed a request with President... Read more...
Image
Ex-US House Speaker Hastert to plead guilty in hush-money case
Friday, 16 October 2015
CHICAGO--Former U.S. House Speaker Dennis Hastert is expected to plead guilty in a hush-money case... Read more...
Image
Hillary Clinton to 'look hard' at Julian Castro as possible VP pick
Friday, 16 October 2015
WASHINGTON--Democratic presidential contender Hillary Clinton won the backing of Housing and Urban... Read more...
Image
Half a million Yemen children face severe malnutrition
Friday, 16 October 2015
GENEVA--More than half a million children in Yemen face life-threatening malnutrition as a risk of... Read more...
Image
Modi to open 70-year-old files in challenge to Gandhi dynasty
Friday, 16 October 2015
NEW DELHI--Prime Minister Narendra Modi says he will seek to unravel one of India's most enduring... Read more...
Image
Cuba in cash crunch due to low commodity prices, Venezuela woes
Friday, 16 October 2015
HAVANA--Low commodity prices, a drought at home and Venezuela's economic crisis have created a cash... Read more...
Image
Apple's newest courtroom foe is patent-savvy university
Friday, 16 October 2015
NEW YORK--As a veteran of the global smart phone wars, Apple is used to courtroom battles with... Read more...
Image
Focus needs to be on fighting crime & helping unemployed
Friday, 16 October 2015
Dear Editor, With all of the political situation on the island, we can't lose focus on some of the... Read more...
Image
Had enough
Friday, 16 October 2015
Dear Queenie, My brother died years ago but his widow stayed close to our family. Eventually she... Read more...
Image
RBC St. Maarten Little League School Tournament
Saturday, 17 October 2015
Sister Marie Laurence defeated Leonald Conner in the RBC St. Maarten Little League School... Read more...
Image
Nadal trounces Wawrinka, Djokovic tames Tomic
Friday, 16 October 2015
CHINA-- Former world number one Rafa Nadal displayed more signs of a return to top form with a... Read more...
Image
Junk shop photo spurs quest to confirm Billy the Kid image
Friday, 16 October 2015
DENVER--For the $2 he spent to buy three old photographs, Randy Guijarro may have hit the mother... Read more...
Image
Few signs of improvement for NBA star Odom after collapse
Friday, 16 October 2015
LAS VEGAS--Pro basketball and reality TV star Lamar Odom spent a third day hospitalized on... Read more...
Image
Bruney cruises into retirement
Friday, 16 October 2015
~ After three decade in cruise industry ~   By Alita Singh   Frank Bruney has seen tiny... Read more...
Image
ALL HANDS ON DECK, WE MADE IT!
Friday, 16 October 2015
~ Fair Transport Sailing Vessel Nordlys is launched ~   St. Maarten has been graced by the... Read more...
Editorial - Anybody’s guess
Saturday, 17 October 2015
Governor Eugene Holiday has decided to seek legal clarity on the current constitutional impasse.... Read more...
Editorial - Time is up
Friday, 16 October 2015
With so much ongoing constitutional turmoil, the fact that more than 100 people attended the... Read more...
Image
Saturday Oct. 17, 2015
Friday, 16 October 2015
Image
Friday Oct. 16, 2015
Friday, 16 October 2015
Notices October 16
Friday, 16 October 2015
General Meeting St. Maarten Professional Softball Association (SMPSA) general meeting for the... Read more...
Notices October 15
Thursday, 15 October 2015
General Meeting S.M.P.S.A. general meeting for the softball season 2016 will be held at Sundial... Read more...