Knee surgery is a common procedure that can fix many knee problems, from torn ligaments to severe osteoarthritis. Some of the most common knee surgeries include:
- ACL reconstruction — fixes a torn anterior cruciate ligament, a stabilizer in the knee joint
- Meniscus repair — fixes the cartilage that cushions the knee
- Total knee replacement surgery — replaces the damaged knee joint with a prosthesis to restore function and reduce severe pain
While these surgeries can improve your life significantly for up to 25 years after they’re done, the post-surgery recovery can be tough.
Without a structured recovery plan, patients may experience limited range of motion, blood clots, or prolonged pain that could prevent a full recovery.
Keep reading to discover effective tips and strategies to help you speed up your knee surgery recovery, and how Motive can be your ally in the process.
Understanding the Recovery Process
Recovery from knee surgery can be a long journey. Understanding the different stages will help you set realistic expectations and stay on track to a full recovery.
1. Post Op Care
The first stage of recovery starts immediately after surgery, usually in the recovery room or outpatient setting. Your healthcare team will monitor your vitals, manage your pain with pain meds, and check for any early complications like blood clots.
This may also include the use of assistive devices like crutches or a knee brace to protect the new knee or repaired ligaments while you start to get back on your feet.
2. Physical Therapy
Physical therapy is a big part of knee surgery recovery and usually starts within days of the surgery. A physical therapist will take you through exercises to restore your range of motion, strengthen your quads, and improve overall knee function. Early exercises will be gentle to prevent stiffness and maintain circulation.
Focus on strengthening the quad muscles as they support the knee and absorb the impact of daily activities on the knee. Weak quads can lead to instability and increase the risk of re-injury or prolonged pain.
3. Getting Mobile
This stage involves gradually increasing your activity level, from walking with assistive devices to low-impact exercises like swimming or cycling. Avoid high-impact activities like running or jumping until your orthopedic surgeon or care team clears you.
After all, pushing too hard too soon can lead to setbacks.
4. Follow Your Healthcare Provider’s Instructions
Throughout your recovery, follow your healthcare provider’s instructions precisely. Make sure you take your over-the-counter medication as directed, attend all physical therapy sessions, and follow any activity restrictions.
Your care team, including your orthopedic surgeon, physical therapist, and other healthcare professionals, will tailor your recovery plan to your specific needs, taking into account your overall health, the type of surgery you had, and any underlying medical conditions.
Essential Exercises for Knee Surgery Recovery
Every recovery journey is different, and you should modify your exercises based on your pain level and overall health. Below are home exercises that can be modified to your needs and pain level as you go through the different phases of healing.
Pro-Tip: Always listen to your body and don’t push through pain, as this can set you back in your recovery.
1. Early-Stage Exercises: Range of Motion
In the first few weeks after knee surgery, the main goal is to restore your knee’s range of motion and reduce stiffness. These gentle exercises will keep your knee flexible and circulate blood.
- Ankle Pumps: Lie on your back and flex your foot up and down at the ankle joint.
- Heel Slides: Sit or lie down with your leg straight. Slowly slide your heel towards your buttocks, bend your knee as far as comfortable, then slide it back out.
- Quadriceps Sets: Lie on your back with your leg straight. Tighten the muscles on the front of your thigh (quadriceps) and press the back of your knee down towards the bed. Hold for 5 seconds, then relax.
2. Mid-Stage Exercises: Strengthening
As you progress in your recovery, you’ll want to focus on strengthening the muscles around your knee, especially the quadriceps, hamstrings, and calf muscles. These exercises will build muscle support for stability and function.
- Straight Leg Raises: Lie on your back with one leg bent and the other straight. Tighten the quadriceps of the straight leg and lift it about 6 inches off the ground. Hold for a few seconds, then lower it back down. Repeat on both sides.
- Hamstring Curls: Stand and hold onto a stable surface for balance. Slowly bend your knee, bringing your heel towards your buttocks. Hold for a few seconds, then lower your foot back down.
- Calf Raises: Stand with your feet shoulder-width apart. Slowly rise onto the balls of your feet, and lift your heels off the ground. Hold for a moment, then lower back down.
3. Late-Stage Exercises: Stability and Functional Movements
In the final stage of recovery, focus on stability and functional movements, including everyday activities.
- Mini Squats: Stand with your feet shoulder-width apart and hold onto a stable surface for support. Slowly lower yourself into a mini squat, bending your knees slightly and keeping your back straight. Hold for a moment, then stand up.
- Step-Ups: Use a low step, footstool or, stable platform, step up with one foot, and then bring the other foot up to meet it. Step back down one foot at a time.
- Side-Lying Leg Lifts: Lie on your side with your legs straight. Lift the top leg about 6 inches above the other leg, hold for a few seconds, then lower it back down.
Incorporating Motive Knee into Your Recovery Journey
Using Motive Knee, a clinically proven, FDA-cleared muscle strengthening device complements your physical therapy sessions and aids in helping to accelerate your knee surgery recovery.
Strengthening the Quads with Motive Knee
Weakness in your quads can get in the way of your recovery, making it harder to regain mobility and do everyday activities.
Motive Knee uses targeted stimulation to activate and engage the quadriceps muscles, helping you strengthen these muscles faster than traditional exercises alone.
By incorporating Motive Knee into your rehab routine you build stronger thigh muscles helping to stabilize the knee which is key to reducing the risk of re-injury and experiencing a smoother recovery.
Knee Stability
After surgery, your knee joint can be unstable, which can cause discomfort, reduced range of motion, and difficulties with walking or climbing stairs. Motive Knee addresses these issues by actively engaging the quadriceps muscles that support the knee, promoting more mobility and joint stability.
Using Motive Knee regularly will give you confidence in your knee’s ability to do everyday activities including physical activities. As you get more stable, you’ll find you can move from assisted movements to more independent and functional exercises and recover faster.
How to Use Motive Knee for Recovery
Here’s how to add Motive Knee to your recovery plan:
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Preoperative Strengthening: By strengthening your quadriceps muscles prior to surgery, you can enhance your overall knee stability and reduce the risk of post-operative complications. A stronger knee going into surgery can contribute to a faster and more successful rehabilitation process.
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Consistency is King: Use Motive Knee as part of your daily rehab routine. Consistency ensures your quadriceps and surrounding muscles get the regular stimulation they need to build strength and stability.
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Follow Your Doctor’s Guidance: Always check with your orthopedic surgeon or physical therapist before adding Motive Knee to your routine. They can advise you on how often and for how long you should use it based on your individual recovery needs.
- Combine with Exercises: While Motive Knee alone is a great tool for strengthening and stabilizing the knee, using it alongside traditional physical therapy exercises can be even more effective. The combination of Motive Knee’s targeted therapy and regular exercise will help you recover faster.
Tips for a Successful Recovery
Below are key tips to help you navigate your post-op recovery and get the best results.
1. Managing Pain and Swelling with RICE
Pain and swelling are common after knee surgery but can be managed with RICE: Rest, Ice, Compression, Elevation.
- Rest: Give your knee time to heal by avoiding strenuous activities especially in the early stages of recovery. Resting allows your body to focus on repairing tissues and reducing inflammation.
- Ice: Apply ice to your knee for 15-20 minutes per session to reduce swelling and numb the area for pain relief. Wrap the ice pack in a towel to protect your skin and use it several times a day, especially after physical activity.
- Compression: Use an elastic bandage or a knee brace to manage swelling by providing gentle compression. This reduces inflammation and provides support to the knee joint as you start to regain mobility.
- Elevation: Elevate your knee using pillows or a recliner above the level of your heart to drain excess fluid away from the area, reducing swelling.
2. Listen to Your Body and Don’t Overdo It
Remember to balance activity with rest during your recovery. While physical therapy and exercises are important for regaining strength and mobility, don’t overdo it.
Follow your doctor’s guidelines on activity levels and gradually increase the intensity of your exercises. Avoid high-impact activities or movements that cause pain as they can add additional stress onto your healing knee joint.
If you experience more pain, swelling, or discomfort after an activity, you may be overdoing it. Give your knee more time to heal before getting back to your routine. Short breaks will allow your knee to rest to prevent overuse injuries.
3. Nutrition and Healing
A balanced diet is key in supporting your body’s healing process and overall recovery after knee surgery.
Proper nutrition will provide your body with the necessary nutrients to repair tissues, reduce inflammation and regain strength.
- Focus on Protein: Protein helps tissue repair and muscles recover. Include lean protein sources like chicken, fish, eggs, and beans to support muscle and connective tissue regeneration.
- Add Anti-Inflammatory Foods: Foods rich in antioxidants, omega-3 fatty acids, and vitamins can reduce inflammation and promote healing. Add foods like leafy greens, berries, nuts, seeds and fatty fish (like salmon) to your meals.
- Stay Hydrated: Proper hydration is important for joint lubrication and overall health. Drink plenty of water throughout the day to support your body’s recovery.
- Consider Supplements: Depending on your doctor’s recommendations, opt for supplements like vitamin D, calcium, and omega-3 to support bone health and reduce inflammation.
The Role of Physical Therapy
After knee surgery, stiffness and limited motion are common problems.
Physical therapy involves specific exercises that gradually stretch and move the knee joint to help you regain flexibility and mobility, as surgery can weaken the muscles around the knee, especially the quadriceps, hamstrings and calf muscles.
A physical therapist will guide you through strengthening exercises to rebuild these muscles to support your knee and reduce the risk of re-injury. Physical therapy also includes balance and proprioception exercises to improve knee stability and make you more confident when moving.
One of the biggest benefits of physical therapy is having a personalized rehabilitation plan. A physical therapist assesses your unique condition, progress and goals to create a program that’s tailored to you.
Based on the assessment, your therapist will design exercises that target your knee’s weaknesses and imbalances. These exercises will be modified as you progress to keep challenging your muscles and improving your knee function.
Make sure to regularly see your physical therapist so they can closely monitor your progress. They will adjust your recovery plan as needed, and guide you on how to overcome any obstacles you may encounter.
Recover Stronger with Motive
In addition to the physical therapy and personalized exercises discussed earlier, effective knee recovery involves consistent adherence to your healthcare provider's recommendations. By diligently following these guidelines, you can significantly accelerate your healing process and regain strength, mobility, and stability in your knee.
Adding Motive Knee to your recovery plan offers additional benefits when used alongside physical therapy and other recovery methods. Motive Knee can speed up your progress and support a stronger recovery by strengthening your quadriceps muscles at home.
Are you ready to take control of your recovery?
Find out more about how Motive Knee can help you have a stronger, healthier knee, that leads to a higher quality of life.
