Fitness

Checking in one month after knee replacement: Sam is gearing up for a winter of rehab

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They tell you that recovery from total knee replacement is a long haul of recovery, physio, and rehab.

I’m here to say it’s just dawning on me how true that is. It’s not that I didn’t believe it before. I did. But now I’m feeling it too. That knowledge is real in a way that it wasn’t before.

There were big gains in weeks one, two, and three. Not so much this week. This week I might have overdone it. Too many tiny walks? Too much mobility work? Possibly going to a Tafelmusik concert in Toronto might have been too much. But the music was beautiful and I had a lovely visit with my daughter so that was all good.

I had hoped to report that I could turn the pedals over on my bike my now, but I can’t, yet. And yes, I know there are no fixed timelines for these things and that people regain mobility as different rates. Still, in my head it seemed reasonable to be back on the trainer in a month and I’m not there yet. I mean, I’m there, but I’m not making full rotations of the pedals just yet.

Weirdly, I am so close when I do it backwards. Weirdly backwards everything is easier. I’ve been doing walking backwards without crutches drills for physio and I don’t limp walking backwards.

Why is pedaling backwards easier? Here is one explanation:

“Pedaling backwards after knee surgery is often easier because of the hamstring activation. When you pedal an exercise bike forward the quadriceps is likely more active and the hamstring is likely less active. By pedaling backward after knee replacement surgery your hamstring is pulling the lower leg back which often improves knee flexion.”

YouTube video about starting on a recumbent bike after knee replacement

The other hard thing is simply pain. I’m surprised that a month out things still hurt this much. I take pain relief medication regularly, not the narcotic stuff–the narcotic pain meds ended more than a week ago. But I’m still waking at night with pain some of the time and by end of the day things hurt a lot.

It’s also fall of course, not my favorite season, and I’ve been brainstorming ways of coping given that my options are somewhat limited this year. My friend Todd is similarly scheming and I’m enjoying reading about his plans even if I’m jealous that they include running.

What am I up to that’s positive?

🍁Well, I’m seeing more of friends and family. I’m out and about more than I was.

🍁Today I get to start driving again. Cars aren’t my favorite things but it will be nice to be independently mobile.

🍁I’ve joined a new gym that has aquafit classes and I’m looking forward to that over the winter. Aquafit isn’t my favorite thing but it’s a thing my healing knee can do once the incision heals fully . And I do love being in the water.

🍁This week the blog’s Catherine Womack comes to visit. She’s giving a talk at Guelph’s Philosophy department called “Epidemiology Food Fight: a fat feminist takes on values in nutrition science.” That’s October 6th, 430 pm.

🍁I’ve dug out my light alarm clock.

🍁I’m very happy to be planning my return to work. I miss the university. I love fall semester even though I’m not a fan of fall overall.

🍁I’m thinking I might start my November gratitude practise early this year and make it a fall thing, beginning October 1. Gratitude is good in its own right and it makes me feel better. Right now I’m thankful that I got to have knee replacement surgery and that I have lots of support through the healing process.

Bright red and orange leaves

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