Updates from Suzie Andrade

Movement Over Misery: 5 Swelling Tips for 4-8 Weeks Post-Knee Replacement

Movement Over Misery: 5 Swelling Tips for 4-8 Weeks Post-Knee Replacement
If you’re 4-8 weeks post-op and battling swelling, let me tell you this: you’re not stuck—you’re just not there yet. And that’s okay because the Yetter Getter mindset is all about embracing the yet. Recovery is a journey, not a sprint, and every little action you take gets you closer to the freedom and mobility you’re working toward.

I’ve been in your shoes—twice. During one recovery, I wasn’t moving much, and the swelling stuck around like an unwanted house guest. The other time, I committed to movement, and guess what? That knee healed faster, felt stronger, and made me wish I’d known better the first time around.

So here’s my advice: don’t let swelling keep you sidelined. Movement isn’t just a suggestion—it’s the key to unlocking your yet. Here’s how to manage swelling and keep making progress toward a stronger, happier knee.

 1. Contrast Baths Work Wonders

This simple trick is one of the best ways to reduce swelling. Alternate between cold compresses (10-15 minutes to calm inflammation) and warm compresses (to get your circulation going). The cold reduces swelling, while the warmth encourages healing. It’s like giving your knee a wake-up call and a hug, all in one.

2. Toes Above Your Nose

(Not my term, but I like it...alot!)  When elevating your leg, follow this golden rule: toes above your nose. Elevating your leg higher than your heart encourages fluid drainage and reduces pressure on your knee. Just make sure your knee stays slightly bent—not locked. Stack those pillows high and let gravity do its thing. Trust me, this position works wonders (and gives you the perfect excuse to binge your favorite shows).

3. Compression with Care

Compression wraps or stockings can be a game-changer, but the key is finding the right balance. They should feel supportive, not restrictive—think snug, not suffocating. Opt for medical-grade compression stockings, and check regularly to make sure they’re not too tight. Your knee will thank you!

4. Deep Breathing + Ankle Pumps

Deep breaths paired with ankle pumps are your new best friends. Deep breathing relaxes your body and boosts oxygen flow, while ankle pumps (pointing and flexing your toes) stimulate circulation. These little movements may seem small, but they add up to big results in your recovery.

5. Strengthen with Gentle Quad Sets

Your quads are the powerhouse muscles that support your knee, and activating them is a great way to reduce swelling. While lying on your back, tighten your thigh muscles, hold for a few seconds, and release. It’s low-impact, effective, and keeps you moving toward a stronger leg.

Keep Chasing Your Yet

Swelling might be part of the process, but it doesn’t have to define your recovery. By moving intentionally and embracing these tips, you’ll not only manage swelling but also take powerful steps toward the yet you’re striving for.

Want more practical tips like these? Subscribe to my weekly newsletter for exclusive insights, encouragement, and actionable advice to make your knee replacement recovery a success. Let’s keep moving forward together—you’ve got this!



Turning Pain into Progress: Encouragement for Your Knee Replacement Adventure

 When I went through my first knee replacement, I spent more days than I’d like to admit with a “why bother” attitude. I remember asking myself, will any of this even matter? And if you’ve been there too, let me remind you that these feelings are valid. Pain has a sneaky way of clouding our thoughts and making us doubt the progress we’re making.
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Surprising Nutrition Tip for Knee Replacement Recovery: 400 Extra Calories!

Surprising Nutrition Tip for Knee Replacement Recovery: 400 Extra Calories!
If you've recently had knee replacement surgery (or are preparing for one), there’s one important piece of advice you may not hear often: your body needs 400 extra calories a day post-op! When my physical therapist told me this, I was honestly surprised—but it makes perfect sense. During recovery, your body works hard...
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Fuel Your Recovery: What to Eat and What to Avoid After Knee Replacement Surgery

 Recovering from knee replacement surgery requires more than just physical therapy and rest—it requires fueling your body with the right foods. The nutrients you take in can speed up tissue repair, reduce inflammation, and give your body the energy it needs to heal. Have you ever considered food to help your healing process? Ya, I didn't either....until I tried it! Let’s dive into how specific foods and nutrients can fast-track your recovery and what to avoid that might slow you down.
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5 Simple Ways to Increase Water Intake

I’ll be honest, keeping up with my water intake isn’t always easy. We all know it’s crucial, especially when you're recovering from surgery, particularly knee replacement or just trying to feel your best. Hydration helps with recovery, reduces inflammation, and keeps your energy levels up, (You can read my blog about hydration post knee replacement HERE). But drinking enough water doesn’t have to be boring or feel like a chore. I’ve discovered some unique and fun ways to stay on top of hydration—and I’d love for you to try them out!
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I’m a proud affiliate for some of these tools and products that are suggested on this page and throughout my website. Meaning if you click on a product and make a purchase, I may make a small commission at no extra cost to you. My recommendations are based on knowledge and experience and I recommend them because they are genuinely useful and helpful, not because of the small commission that I may receive.

Meet Suzie Andrade

 
I was 41 when I was told I needed a knee replacement and that my other knee would likely follow.

I stopped playing softball.
I stopped walking just to walk.
I stopped using stairs and curbs (yes, even curbs!).
I stopped parking far from the store just to get in extra steps.

One day, I was on the beach, walking through sand and cursing every painful step. I wanted to walk to the water, but it was too far. That day I drew the proverbial line in the sand and decided enough was enough.

I had my left knee replaced at 45, my right hip at 46, and my right knee at 48.

I had no idea that in that pain I would find my purpose. Each of those surgeries taught me something deeper about resilience, strength and courage—and how faithfilled we really are when we keep moving forward.

But I also learned something else: there are huge gaps in the knee replacement adventure. There are things your doctor or physical therapist don’t tell you—because they’ve never lived it. I have. And I know what it takes to build resilience, find courage, and walk faithfilled through the hardest moments.

That’s why I created the Yetter Getter Mindset and why I show up every day as your Holistic Knee Replacement Coach. You don’t have to walk this road alone any longer.

It’s where you belong..  I Am Titanium

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