Post Knee Replacement Exercise Guide

Regular exercise to restore strength and mobility to your knee and a gradual return to everyday activities are important for your full recovery after knee replacement. The best knee doctor in Kolkata and physical therapist may recommend that you exercise for up to 30 minutes, daily for an early recovery during your early recovery. Given in the guide below is a guide that you can refer to. 

Quadriceps sets

Tighten your thigh muscle. Try to straighten your knee. Hold for 5 to 10 seconds. Repeat this exercise approximately 10 times during a two-minute period, rest one minute, and then repeat. Continue until your thigh feels fatigued. Then rest for a while and repeat.

Straight leg raises

Tighten your thigh muscle with your knee fully straightened on the bed, as with the quadriceps set above. Lift your leg several inches. Hold for 5 to 10 seconds. Slowly lower. Repeat until your thigh feels fatigued. You also can do leg raises while sitting. Tighten your thigh muscle and hold your knee fully straightened with your leg unsupported. Repeat as above.

Ankle pumps

Move your foot up and down rhythmically by contracting your calf and shin muscles. Perform this exercise for 2 to 3 minutes, in the recovery room. Continue this exercise until you are fully recovered and all ankle and lower-leg swelling has subsided.

Knee straightening exercises

Place a small rolled towel just above your heel so that your heel is not touching the bed. Tighten your thigh. Try to fully straighten your knee and to touch the back of your knee to the bed. Hold fully straightened for 5 to 10 seconds.

Sitting supported knee bends

While sitting at your bedside or in a chair with your thigh supported, place your foot behind the heel of your operated knee for support. Slowly bend your knee as far as you can. Hold your knee in this position for 5 to 10 seconds.

Exercise and activity should consistently improve your strength and mobility. If you have any questions or problems, make sure to contact the best knee replacement doctor in India and book an appointment at the earliest. 

Audio Version: Post Knee Replacement Exercise Guide

Direction: https://g.page/dr-manoj-kumar-khemani

How to Treat Ligament Injury?

Ligament injuries are quite common among athletes.

Of course, you don’t have to be a pro to sustain torn tissues. Even if you partake in light fitness and sports activities, you risk such injuries, which are more prevalent in ankle, knee, and wrist.

Basic symptoms of ligament injuries include severe pain, pop sound during the time you got injured, swelling within a few hours and inability to put weight on the joint without pain. 

If you have a torn ligament, here are 3 steps to treat it:

1.Visit an orthopedic doctor

Sometimes it might not necessarily be a torn ligament. Other times, the injury could be big enough to require surgery. So, the first thing you should do is go see the best knee doctor in Kolkata or orthopedic in Baguihati.

Let them examine the injury, do the necessary tests and list you a course of action to recovery. 

In addition, they would write you medicines that would ease your pain and speed the recovery process.

2.Rest. Rest. Rest.

This is one of the most fundamental measures to recover from any injury. But then it’s easier said than done. It’s difficult to stay on your bed or in the house all the time for weeks.

But then there’s no other alternative to this.

You want to avoid strain on your injured joint as much as possible.

The more you rest, the better and quicker the injury will heal.

3.Apply ice and compression

Applying ice (not directly though) limits the amount of blood flow to the injured area. This helps in limiting the swelling and easing the pain. This is often recommended right after you have sustained the injury.

Compression, too, helps in dealing with swelling and severe pain.

So, when resting, per your doctor’s suggestion, regularly apply ice and compression on the injured spot.

Conclusion

These are three simple steps to treat your torn ligament.

A mild injury would take a couple of weeks to be fine. However, if it’s severe, it can take up to six weeks to recover.

And, in case, if the injury requires surgical treatment, it would take a few months until you’re fit to be back on the field.