While recently reading an article about knee replacements I decided to run some ideas by one of our patients, Robert.
Robert was involved in an accident. He suffered a serious knee injury which lead him to surgery and thus to our doors. Robert was telling me about his journey into the unknown territory of Knee Rehabilitation. There were things he wished he had known before he started the whole process and these seemed like universal concerns of our other patients.
Like many of you, Robert had experienced not only the pain of his injury but also fear and uncertainty surrounding his surgery and his future. Robert had gone through the tireless work of recovery and rehab all to succeed in returning to his goals, to work, and to a productive life. He felt that if he had known some of these facts beforehand that it would have made the journey easier so Robert encouraged me to pass along these tips to you…
How to Rehab Knee Pain in 7 Simple Steps
1. Get a specialist!
You wouldn’t ask an auto repairman to fix your roof, would you?! Personally, I would like my roof done quickly and efficiently by a roofer who fixes roofs day in and day out. In other words, someone who is not just” experienced”, but who actually specializes in what I need. The same goes for knee rehab – for best results work with a specialist!
2. Fill up your tank!
Be ready. If able, make certain that your body has the strength and flexibility to handle the unexpected or the upcoming. Even if it’s your knee that is undergoing surgery your arms and core need to work overtime using crutches, a walker, or just getting on and off the couch one-legged! Not sure what to do? Call us and we can help you get prepared.
3. Set your goals!
What is it that you are limited from doing because of your injury and condition? Do you want to play with your grandchildren on the floor, walk across a grassy field, play sports, or just stand on one leg to get your pants on? Once you know your goals, you and your therapist can work towards them.
4. Get involved!
Pick a physical therapy clinic that you enjoy spending time in since you will be there two times a week to start for a little while. You will be able to be around others like you recovering from surgeries or injuries also. You will be able to talk to your physical therapist, and just as importantly, speak with other people about their recovery process to gain
insight and reassurance in your progress.
5. Pain? No, gain!
If your doctor prescribes pain medications, take them. You’re having surgery not a picnic! Some soreness should be expected. However, pain and swelling reduce your ability to strengthen your quadriceps (you know the big muscles on the front of your thighs that help you do just about everything!). Pain can also greatly reduce your ability to make gains in the crucial ranges of motion you need to complete in the first week after surgery. Less pain will get you more gain, really.
6. Take notes!
Either you or a buddy will need to write some things down. It may seem simple at the time but trust us there is a lot of information on the first visit or two. It can be easy to forget. We encourage you to draw pictures or diagrams of your exercises. You can also take pictures with your camera or cell phone to help you recall things later!
7. Own your program!
Your doctor and your physical therapist will give you all of the information, instruction, and support that you need to succeed. At the end of the day, though, there is only one person who can make it happen and that is Y-O-U! We can encourage, motivate, and help you while you’re here at Peak Performance, but outside of the building, it is your knee, your program. Own it. Do it. It’s not always easy but if you follow their instructions you will be on your way to a successful recovery!
I hope these tips were helpful. We will talk again next month! Until then, please take care of yourself. As always, if you have any questions or comments, send us an email or call 585-218-0240. We look forward to hearing from you!
