There exists a disconnect in the Total Knee Replacement (TKR) world, well….a few, but the one I want to focus on is prehab. How does anyone physically prepare their body for a TKR?
In September of 2020, I was a little over 18 months from my Total Left Knee Replacement (TLKR) when I found out my right knee was already deemed medically affirmed for replacement. I had stage 4 arthritis in 80% of the joint. I was already in pain when I walked and was not taking the stairs.
The problem I had was my wedding was just 9 months away. So, I elected for gel injections to get me through the wedding day and subsequent honeymoon. I had my injection in February 2021 and, on June 19, 2021, my wedding day, I felt that knee all day long in 3” heels.
Fast forward to spring of 2022. I am in pain, the gel injections are not lasting and I have to make a decision. So, into my Orthopedic Surgeon I go and schedule my Total Right Knee Replacement (TRKR) for August 24, 2022.
So, as I do, I did some research on how to prepare myself. A shout out to social media led me to the path of prehab. I didn’t know this was a thing until I did an Instagram search. Listed below are the top benefits I found to doing prehab…
1. Increased surgical outcomes - This, for me, translated to the recovery is a tad faster.
2. Shortened hospital stays - Post-op the supporting muscles are more engaged prior to surgery. (This one didn’t apply to me as my surgery was at a surgery center and not a hospital.)
3. Regain strength faster - This is the same as number two. Not too much muscle deterioration due to engagement Pre-op.
4. Mindset to prepare for surgery. This is HUGE. Focus on what you want to happen, not what you don’t want to happen. How? I’m glad you asked, let me tell you!
Knowing I was already about 20lbs lighter than I was with my first knee, I was on a quest to do better. I wanted the strength to be able to pull me through this TKR. With my wedding, I transmuted 33” through nutrition and muscle building, so I opted for that plan. I also made an appointment with my physical therapy team to see what they recommended for Prehab.
After my physical therapy appointment, it was suggested I focus on the quad, glute and hamstring. These all support the knee so I was on board. I added upper body moves to my physical therapy plan to help support me post-op. Your arms will thank you for any work you do Pre-op because you will need to use a walker for a time. My focus was on the Bicep, shoulders, and triceps. And, don’t forget the core which is super important for balance.
I did Beachbody’s 3 week program called MBF (Muscle Burns Fat). I did have to modify some of it (ok, maybe a lot) due to my knee (no side lunges, etc.). Because you may not have access to this program, I do have another download with the exercises PT gave me and some suggested upper body moves.
No! I have no medical training and I am not a doctor, just a regular gal that assembled information that I hope will help you! You can access this free download in the coming days!
I would love to hear your progress with Prehab, so please share with me if you decide to do it. You are also welcome to join my free community for TKR contenders and over-comers on Facebook: I AM TITANIUM
My orthopedic surgeon has determined that I definitely need a knee replacement. As you did I have been getting the gel injections fortunately for me they have been working but it’s not a lifetime fix
I’m 72 years old and I’ve been putting off the surgery for about a year, I am a widow, but I do live in a wonderful rambler and do have a daughter that would be close by who would be willing to help. Thanks again for your information