Post Knee Replacement Swelling Explained and the Practical Ways to Reduce It
There are a couple things I really want you to know about swelling after knee replacement. Out of all the questions that land in my messages, comments and groups, one comes up over and over again.
“Is it normal to still be this stiff?”
And what I learned through my first knee replacement is this: yes, it can be stiff for a while. And “a while” is completely relative.
It depends on you.
How active you are or how sedentary you are.
How much muscle you had going into surgery.
How much movement you’re getting now.
All of that plays into swelling and stiffness.
For me, swelling lasted a solid seven to nine months, depending on which knee we’re talking about. And even after that, swelling would still show up after activity. Honestly, even now, well past a year out, if I work out hard, there are times my knee still swells.
But this blog isn’t about long-term swelling.
This is about post-knee-replacement swelling and the practical tips and tricks that helped me manage it in those early and middle stages of recovery.
First and foremost, and the one I personally resisted doing consistently at first, is elevation.
And I don’t just mean propping your leg up on a pillow. I did that too.
I mean toes above your nose.
There’s a big difference between having your leg supported and actually getting your knee above your heart. That’s the goal. Knee above heart level. That position is what helps fluid move back up instead of pooling around your knee and lower leg.
The next one can be a little controversial but contrasting heat and cold became a one-two punch for me, especially well into month two.
Cold helped with inflammation and took the edge off the pain. Heat, however, was never placed directly on my knee. I used heat on the muscles around the knee to encourage blood flow and relaxation.
And I need to say this clearly: I don’t have medical training. This is something you should absolutely talk through with your physical therapist or doctor before trying.
To really address swelling, we also have to talk about circulation.
Improving circulation helps reduce swelling, and a big part of that is supporting our lymphatic system. Deep breathing actually helps stimulate lymphatic flow. So do ankle pumps.
Ankle pumps act like a second heartbeat for our legs. They help push fluid upward instead of letting it sit and pool around your knee and ankle.
Next up is compression, but mindful compression.
We don’t want compression so tight that it cuts off circulation. And we don’t want it so loose that it does nothing. The key is being intentional about the fit. When done correctly, compression can really help reduce that heavy, achy feeling that comes with swelling.
I’ll be honest, I wasn’t a fan of compression. But in those early days, it was necessary to help move fluid up and out of my feet and lower leg.
The last piece doesn’t get talked about nearly enough, and that’s lymphatic massage.
Short, gentle circular motions around the knee can help move fluid along. Use both hands and make small circles, always directing the movement upward toward your heart. It doesn’t need to be aggressive to be effective.
When I was recovering from my knee replacements, I wanted to support my body as naturally as possible. Incorporating these practices made a real difference for me. You don’t have to do everything at once. Try one or two and slowly add the rest as you’re able.
If this was helpful, I’d love to invite you into my knee replacement group, Knee Replacement Mindset And Patient Led Support – I Am Titanium. Come join us. I’ll be there to welcome you.
0 Comments