There are a few physical things you can do to support your body before knee replacement surgery — and one for your mind. There is actually a whole lot you can do for your mind, but today we are focusing on the physical and on calming your mind down a little before you get to surgery day.
I want to share with you what I did before knee number two — because knee number one and knee number two were completely different experiences for me. Before knee number one I was in so much pain I just wanted to get to it and get through it. It was all mindset because I honestly didn't know what to do to support my body physically. Before knee number two I called the shots. I named when I wanted it done. My knee wasn't as degenerated and there was more, I could do to prepare. That's where I learned what actually makes a difference.
Start With Prehab — Your Muscles Are the Foundation
The very first thing you want to do is some form of prehab to strengthen your quads, your glutes, and your hamstrings. The stronger those muscles are going into surgery the stronger they will be coming out. You see this with professional athletes all the time.
When an NFL player goes down with an ACL, they can be back on the field in four months. The reason is their muscular foundation is so much stronger than the average person's. My own ACL took anywhere between eight and twelve months to fully heal. That muscular foundation matters. Even if you can't do every exercise because of where your knee is right now — do what you can. It will pay off on the other side.
Protein and Fiber — Get Your Kitchen Working For You Now
The second thing is really about your nutrition. Specifically getting a good mix of protein and fiber working together before surgery while you still feel good and can cook. Your body uses protein for healing. Fiber helps your body process that protein.
That one-two punch does a lot of work in your recovery. Cook and freeze protein-rich meals now so that when you get home from the hospital and don't feel like doing anything the food is already there waiting for you.
Water — More Than You Think You Need
Hydration is one of those things that sounds simple until you're post-op on pain medication and the last thing you want is a glass of water. Your cells need to be replenished constantly, and water is how we do that. When you are taking pain medication your body actually needs more water than normal.
I made myself drink at least my normal daily amount in those early post-op days even when I didn't want to because I knew my body needed it. Find a water bottle you actually love and start building that habit now before surgery.
Write Your Questions For Your Surgeon Before Surgery Day
This one I had completely dialed in by knee number two but totally missed the first time around. Write your questions out before surgery. Not just the general ones — the specific ones. I wanted to know if my surgeon was going to use a tourniquet. I wanted to know my pain management plan going in. I wanted to know how likely I was to need prescription refills and how long it would take to get them.
Those questions matter and surgery day is not the time to be thinking of them for the first time. I have a list of questions I asked my surgeon and I keep adding to it as I hear from more people going through this. You are welcome to download it — click here to grab it and come back to it often because I update it regularly.
Your Whole Body Is Going Into This
When you support your body before knee replacement surgery you are not just supporting your leg. Your entire body is affected by this surgery, and your entire body deserves to go in as strong as possible. That means nutrition — protein, fiber, and healthy carbs. That means hydration. That means getting your muscles as strong as you can. And that means walking into that surgeon's office with your questions ready.
And when you are ready to hear the things nobody really warned me about in knee replacement recovery — head over to my most recent YouTube video. I'm linking it right here for you Watch Now.
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