The three 🔢 stages of overtraining can be identified as follows:
During stage 1️⃣ ,
Individuals engage in overreaching, which refers to a period of intensified training that exceeds the individual’s normal training load. Increased fatigue, sleep disturbances, and sub-par performance characterise the initial stage of overtraining. Additional symptoms may encompass muscle soreness, irritability, and mood swings. Functional overreaching can typically be resolved by implementing a period of reduced training load and increased rest, typically lasting a few weeks.
Stage 2️⃣ of overtraining syndrome
This stage is a more advanced form of overtraining that is characterised by persistent fatigue, decreased performance, and mood disturbances. Additional symptoms may encompass alterations in appetite, disruptions in sleep patterns, and compromised immune functioning. The recovery period for overtraining syndrome can range from several weeks to several months.
Stage 3️⃣ of the condition is characterised by chronic fatigue syndrome.
Severe exhaustion, depression, and anxiety characterise the final stage of overtraining. Known as non-functional overreaching. Additional symptoms may manifest, such as muscle pain, headaches, and impaired concentration. Treating chronic fatigue syndrome can be challenging and may necessitate extended rehabilitation.
Not all individuals who engage in intense training will necessarily encounter overtraining. Athletes engaged in competition preparation or performance enhancement are at a higher risk of developing overtraining syndrome. To address symptoms of overtraining, it is crucial to decrease training intensity and duration while increasing the amount of rest. In the event of persistent symptoms, it is advisable to seek medical attention from a doctor or a specialist in sports medicine.
Here are some strategies to mitigate the risk of overtraining:
👉 It is important to pay attention to your body’s signals and incorporate rest days into your routine as necessary. 👉 Avoid rapid increases in training loads. 👉 Incorporate diverse forms of exercise into your workout routine to ensure variety and balance. 👉It is important to ensure sufficient sleep and maintain a nutritious diet. 👉 Effectively manage stress and minimise exposure to additional stressors to maintain a healthy lifestyle. 👉 If you are experiencing burnout, it is advisable to temporarily cease training for a period of several weeks.
By adhering to these guidelines, individuals can mitigate the risk of overtraining and maintain their overall health and fitness.
Exercise, a once thought unlikely ally in heart disease management, is proving to be a powerful tool with substantial benefits. Despite initial concerns, research demonstrates the positive impact of exercise on cardiovascular health. Here are 7 ways that exercise can improve your life if you have a form of heart disease.
Exercise offers multifaceted benefits for heart disease patients. Working closely with a Biokineticist can help ensure safe exercise implementation, appropriate for your individual health status and condition.
Contact us to help you on your journey to fight heart disease and secure a healthier future through exercise.
Chronic pain is a widespread health concern that affects millions of people around the world. It contributes to disability, anxiety, depression, sleep disturbances, poor quality of life, and healthcare costs. While other treatment modalities( are commonly used to manage chronic pain, exercise has emerged as a powerful and holistic approach to alleviate pain. Exercise improve function, and enhance overall well-being. This article delves into the benefits of using exercise as a tool to manage chronic pain and provides insights on different exercises that can help with pain management.
Researchers believe, that by engaging in physical activity can be an effective strategy for managing chronic pain. Exercise offers a huge series of advantages for the individuals suffering from chronic pain. It can boost your energy levels. Which generally helps you to cope with the pain and symptoms. The benefits associated with an exercise regimen in chronic pain, is that it will Help the body to release endorphins. Endorphins are the hormone that helps to reduce pain perception and create a sense of well-being. In addition to this, they also help in alleviating anxiety and depression.
Exercise helps you gain strength by making the muscles stronger, which further then helps to take the load off the bones and cartilage. This eventually gives an increased relief from pain.
2. Increases flexibility
Joints become increasingly flexible through regular exercise. Consequently, joints which can move a full range of motion have the least chances of being afflicted by aches and pains.
3. Improves the quality of sleep
Cortisol levels are generally lowered by regular exercise, which results into a better quality of sleep.
4. Helps in maintaining a healthy weight
Exercise uses a lot of energy which can help to burns a lot of calories and will help in losing weight. This decreases stress on the joints, helping to reduce chronic pain.
5. Enhances Mood
Engaging in physical activity has been linked to improved mental health. Exercise stimulates the production of neurotransmitters like serotonin and dopamine, which can alleviate symptoms of depression and anxiety often associated with chronic pain.
6. Reduced Inflammation
Some types of chronic pain, like arthritis, are accompanied by inflammation. Regular exercise can help reduce inflammation through its anti-inflammatory effects, thereby decreasing pain levels.
7. Distraction and Focus
Exercise serves as a healthy distraction from pain, helping individuals focus their attention on something positive and enjoyable. This shift in focus can lead to pain relief through the brain’s cognitive processes.
Exercises that can help reduce inflammation and pain.
Water Aerobics
Also referred to as aqua therapy, water aerobics stands out as a top recommendation for addressing chronic pain. Exercising in water uniquely diminishes the impact on joints, granting muscles the freedom to move in diverse directions while promoting enhanced blood circulation to the heart.
Walking
Among the most instinctive and fruitful exercise choices for combating chronic pain, walking shines as a powerful option. It not only heightens overall energy levels but also bolsters muscle and joint flexibility, contributing to the alleviation of persistent discomfort.
Aerobics
Incorporating a consistent aerobics routine has demonstrated significant efficacy in chronic pain reduction. Nevertheless, it’s imperative to seek advice from a healthcare professional before embarking on any aerobics regimen. Moreover, communicating your pain and related conditions to your fitness instructor is essential.
Stretching
Embracing stretching as a regular practice confers exceptional flexibility to muscles, joints, and ligaments, thereby acting as a shield against pain flare-ups and recurrent episodes of chronic discomfort.
Apart from the above-mentioned exercises, engaging in a tailored exercise program can substantially contribute to the management of chronic pain.
Conclusion
Managing chronic pain through exercise offers a multifaceted approach that addresses physical, emotional, and mental well-being. While it’s not a one-size-fits-all solution. Exercise can significantly contribute to pain relief, improved function, and enhanced quality of life for individuals living with chronic pain.
By working closely with a Biokineticist or a healthcare professionals by which they will design a tailored exercise regimen, individuals can embark on a journey toward greater well-being, and relief from the challenges of chronic pain.
Please feel free to enquire if you need an individualized program.
Resistance training is a type of exercise that has been shown to have many health benefits, including improving glycemic control (blood sugar levels) in individuals with diabetes and as well as decreasing the risk of developing cardio-metabolic diseases. Combined with aerobic exercise, resistance training is a powerful tool to help control diabetes..
Glycemic control refers to the regulation of blood glucose levels in the body. In individuals with diabetes, this regulation can be disrupted, leading to high blood glucose levels and a range of complications. Resistance training can help to improve glycemic control through several mechanisms and, therefore, help you better manage your diabetes leading to a better quality of life and decrease the reliance of exogenous insulin (especially in type II diabetes).
Unmanaged diabetes can lead to several health complication:
Retinopathy
A high blood sugar content can damage the blood vessels in your eyes which can damage the retina which can eventually lead to blindness.
Nerve damage
Your peripheral nerves are at the highest risk of damage which can lead to foot ulcers. Nerve cells in your brain are also prone to damage which can lead to decreased cognitive abilities.
Blood Pressure (heart problems)
The increased blood sugar in your bloodstream can increase the amount of fluid in your blood vessels which can lead to high blood pressure.
Unmanaged blood sugar levels can put your kidneys under pressure leading to damage of the nephrons. This will compromise the body’s ability to regulate blood pressure.
Insulin is a hormone that helps to transport glucose from the bloodstream into the cells of the body, where it can be used for energy or stored for future use. With increased insulin sensitivity, one can find comfort in that their bodies will be able to control their blood sugar levels more effectively.
This means that less insulin is required to transport glucose from the bloodstream into the cells, which can save you on medical costs.
Furthermore, resistance training also increases muscle mass, which increases the amount of glucose that can be stored in the muscles as glycogen. This means that there is less glucose circulating in the bloodstream, helping to keep blood sugar levels low long after you have completed your training. Exercise can also increase the production and activity of enzymes involved in glucose metabolism, which can improve the ability of the body to utilize glucose for energy.
Another way resistance training can help to improve glycemic control is by increasing metabolic rate. Resistance training increases metabolic rate, which can increase the use of glucose as an energy source. This can help to improve glycemic control and reduce the risk of insulin resistance.
In conclusion, resistance training is a valuable tool in improving glycemic control for individuals with diabetes.
It can increase:
insulin sensitivity,
muscle mass
glucose uptake by muscle cells and
metabolic rate.
By incorporating resistance training into their exercise routine, individuals with diabetes can improve their glycemic control and reduce their risk of complications.
Padel is the new buzz word on everyone’s lips and is currently the most popular racquet sport, growing daily. Everyone seems keen to try it out and get kitted out, but why is it so popular and what is causing the sport to grow so fast?
Padel, also known as padel tennis, which is a racquet sport that originated in Mexico in the 1960s and is very popular worldwide. It is played on an enclosed court, with surrounded glass walls and a mesh fence. It is typically smaller than a tennis court and is played in doubles format. The scoring system is the same as tennis and is usually played to the best of three sets. Although the sport combines elements of tennis and squash, padel is known for its fast-paced, and exciting gameplay.
One influencing factor of the sport’s popularity is the smaller size of the court, making the game more accessible. In addition, padel is relatively easy to play for all ages and categories of people, trained or untrained. It is simply a good way to get a group of people together.
Lower limb injuries are generally the most common injuries during padel and tennis. Twisting or rolling of the ankle is a common injury in padel due to sudden changes in direction, pivoting, or landing on an uneven surface.
2. Tennis Elbow/ Lateral epicondylitis and elbow tendinopathy
Lateral epicondylitis or tendinopathy, a tendon overuse injury, is characterized by a combination of pain, swelling and inflammation in the tendons of the outer elbow. Repetitive swinging and gripping actions in padel can contribute to this condition. The tendon generally affected by overuse is the extensor carpi radialis brevis.
3. Knee Injuries:
Patellar tendinopathy (jumpers Knee)
This is a result of repetitive jumping, side-to-side movements, quick stops and starts, and changing directions. Patellar tendinopathy is more common in male athletes than females. Symptoms generally include pain localized to the inferior pole of the patella and load-related pain that is aggravated by energy storage and release within the tendon such as jumping, landing, cutting, and pivoting.
Medial Collateral Ligament (MCL) injuries and Meniscopathy
Caused by the valgus stress to the knee, through contact or non-contact mechanisms, can result in MCL injury. It is more commonly seen in Female players, because of the Greater Q angle in females.
Poor technique or repetitive twisting motions can result in lower back strain or muscle spasms. Additionally, sudden movements or falls during the game can cause more severe back injuries.
6. Wrist and Hand Injuries:
The repetitive gripping and swinging actions in padel can lead to wrist sprains, strains, or even fractures. Impact injuries to the hand, such as hitting the ball incorrectly, can also occur.
7. Eye Injuries:
Although rare, there is a risk of getting hit in the eye by the ball during a fast-paced padel game, which can cause corneal abrasions or more serious eye injuries.
How to avoid these injuries?
Technique is everything. You want to be able to hit that ball hard, many times, without causing any injuries, the key to which is strengthening the right muscles throughout the body as a whole.
Strength exercises:
Shoulder w’s with band
These are a combination of shoulder external rotation with scapular retraction and posterior tilt, a great combo to strengthen the posterior rotator cuff, lower trapezius, and scapula stabilizers.
Hold the Theraband shoulder width apart with your thumbs up, keep the elbows at 90 degrees. When you reach the end range of external rotation you form a w with your arms and your back. Perform 3 sets of 10 reps.
Side plank
Side plank will ensure that you have good core and shoulder stability and good posture.
Lie on your side on the floor, with your forearm underneath your shoulder lift your hips off the floor, keeping your legs straight one on top of the other. Hold for 5sec, drop down and repeat 5 times each side.
Supermans/ superwomens
Supermans will help to strengthen the lower back as well as improving core stability.
Lie on your front and extend your arms straight out in front of you. Simultaneously lift and straighten your arms and legs. Hold for 2 seconds and then return to the starting position. Perform 2sets of 10 reps.
Bulgarian split squats
This exercise will be beneficial for balance and stability of the lower body.
Stand with your back to the step and place your good leg onto the step. Make sure there is a large distance created between your front foot and your back foot. Bend your knee, dropping your hips straight down towards the ground, and then straighten back up. Make sure your front knee doesn’t go in front of your front toe and that your hips come straight down. Perform 2 sets of 8 reps on each side.
Agility:
Shuttle runs.
Will help to develop good speed, agility, and endurance. It involves running back and forth between two points at a consistent pace. It is important to keep your center of gravity as low as you can when changing direction.
Single leg hops and lateral Hops
For the single leg hop: place three cones evenly apart in a straight line, on one leg hop to each cone. Repeat on the other leg.
Lateral hops: stand on one leg and hop over a line side to side.
T-drills
For the t-drill: Place one cone on the floor (Starting position) and measure 10 meters forward and mark it with another cone then measure 5 meters to each side and mark it as well. Start at the bottom of the T, run straight forward and touch the first cone shuffle right to the end of the T and then all the way back to the left, then back to the center, and lastly run backwards to the start.
Transform your PADEL game by incorporating the key ingredients. However If you think you have an injury and/or need assistance to get you back on the court, please feel free to contact us for an assessment.
Running is generally referred to a poor man sport. Additionally, it is the simplest and cheapest form of exercise. You don’t need a gym membership or a lot of training equipment, you only need some motivation/determination and your feet. This simple sport seems to be very straight forward, just run, but at some point, you struggle to improve your running pace or you get the one injury after another. There are lots of solutions but to increase your running cadence is one of them.
In the world of running the topic of cadence generally comes up during discussion, but what is cadence actually?
Cadence is the stride rate, in other words the number of steps you take per minute (SPM) while you are running. It is the most common unit and an essential factor, that are used to measure your correct running technique and form. Besides, if you don’t have a device that can measure your cadence, on your next run count the number of times your feet strike the ground in one minute. It can be a powerful tool to improve your running technique.
For starters, a stride is the distance between contact point of the one foot to the other. Stride length and cadence has a lot to do to one another, as the length will be the distance we travel with each stride. In other words, the speed of a runner will be determined by the relationship between the stride length and the cadence.
What is the use of knowing the cadence in running data?
Cadence has a direct effect on speed. Controlling the stride rate will increase the speed but only to a point that your body can handle it, and this will lead to minimal muscle fiber breakage and will reduce injuries.
The higher your cadence the quicker your stride rate the faster and the better you run with little force on the joints. If your cadence is slower/ low your strides will be bigger, and this will lead to slamming your heels into the ground and locking your knees and will have a negative impact on the running mechanics. In other words a greater force on the joints. This can not only impact your performance as a runner but also make you more susceptible/ vulnerable to injuries.
HEEL STRIDE TOE STRIDE
Why would adjusting my cadence reduce the risk of injuries?
For instance, to increase your cadence is more than just moving your feet faster, you need to change your whole body’s position. For starters, make sure your feet or your foot lands underneath your center of gravity. This will instantly lead to higher stride rate and less wasting of energy will occur. Thus, the more steps you take the softer will the impact and the landing be.
How to get my optimal running cadence?
Cadence is not a one size fits all measurement. Besides, there is no one ideal running cadence or technique that is going to be suitable for everyone. Researchers is of meaning that running cadence should be in the range of 170-180 steps per minute, but it will obviously differ according to each runner. How far do you run? What is your height and weight? And at what level do you perform? therefore, each one moves in their own unique way.
Tips on changing your cadence and improve your running:
Be patient.
It will take time to increase your cadence. Remember you are used to running with the same technique for so long, and it will be challenging. For starters adjusting your cadence may feel weird and clumsy, but just be patient.
Higher cadence less easy long strides
The goal shouldn’t be to run faster, your goal should be shorter strides and to strive to step on and exit for the next stride as quickly as possible.
Find alternatives that work for you.
It is hard to increase your cadence not physically but mentally as well. Therefore, you need to focus and be aware of your steps. Try to use a metronome or music to help you.
Exercises that can help you increase your cadence.
To quickly react to each step, you will have to train your calves and feet, as well as flexibility.
Exercises for stronger feet and calves
Single leg hops
Stand on one leg and bend the knee slightly. Hold your balance and perform a vertical jump forward. Repeat this jump three times and repeat on the opposite leg.
Bunny hop
Stand feet together, hop forward to the first cone and try to land as soft as possible.
Lateral hops
Bend your knees and hips to lower yourself into a quarter-squat position. Perform an explosive vertical jump with a lateral movement to your side. Repeat this jump toward the opposite side and continue this movement back.
Single leg balance/Y balance
Stand on one leg while reaching out in 3 different directions with the other lower extremity.
Y- Balance on Foam
Stand on one leg on a foam surface, while reaching out in 3 different directions with the other lower extremity.
Single leg calf raises.
Stand with one leg on a step, your toes on the edge of the step. Lift yourself up and hold it for 2sec and slowly drop to the starting position.
Jump rope (single leg and double leg)
Hope that helps unravel the mystery of cadence and running, if you have any running related injuries or need assistance to increase your cadence, please feel free to contact us for an assessment or a running strength program.
An eccentric muscle contraction, also known as an eccentric movement, occurs when a muscle lengthens while under tension, as opposed to contracting through shortening (concentric). The muscle is doing negative work because it is applying force in one direction but moving in the opposite way.
During an eccentric contraction, the muscle fibres are actively lengthening while resisting an external force, such as gravity or a weight being lowered. This type of contraction can produce greater force than concentric contractions (when the muscle shortens) and is particularly effective for building strength and increasing muscle size.
It is important to note that eccentric contractions can also cause more muscle damage compared to concentric contractions leading to muscle soreness, particularly when performed at high intensities or with improper technique. Therefore, it is important to gradually increase the intensity and volume of eccentric training and to seek guidance from a qualified fitness professional.
Eccentric training has numerous benefits for both athletes and non-athletes.
Here are some of the most notable benefits:
Increased muscle strength: Eccentric contractions can produce greater force than concentric contractions and are therefore an effective way to increase muscle strength. Eccentric training has been shown to be particularly effective for building strength in the lower body muscles.
Increased resting metabolic rate: The slowing down of the eccentric phase causes greater micro-damage to the muscles which then results in an increased resting metabolic rate that helps the muscles to recover.
Improved muscle size: Eccentric training can also lead to increases in muscle size, especially when combined with concentric training.
Enhanced athletic performance: Eccentric training has been shown to improve performance in activities that require high levels of strength, such as sprinting, jumping, and throwing.
Injury prevention: Eccentric training can help to reduce the risk of injury by improving muscle function, increasing muscle strength, and improving movement patterns.
Rehabilitation: Eccentric training can be an effective way to rehabilitate muscles after an injury, as it helps to improve muscle function and increase range of motion (improved flexibility).
Improved bone health: Eccentric training can help to increase bone density, which can reduce the risk of osteoporosis and other bone-related conditions.
Time-efficient: Eccentric training can be more time-efficient than traditional resistance training because it allows for a greater training stimulus in less time.
It is important to note that eccentric training should be performed with caution and under the guidance of a qualified fitness professional or healthcare provider, as it can be harmful if it is progressed too quickly too soon.
Do you know your strength? Have you ever measured your strength accurately? Are you recovering from an injury OR have muscle imbalances?
If you’ve said yes to any of the above, then we can help you.
The renovation of our Killarney practice inside the gym is now complete, and we have added some new testing equipment. Our latest addition is the Cybex, an Isokinetic machine that can measure your strength.
Isokinetic testing is the most accurate way to measure muscle strength for your joints. It is commonly used to assess and improve muscle strength, endurance, and power. It provides an idea of where your weaknesses or muscle imbalances are (comparing left to right) and aids in accurately designing your personalised rehabilitation program.
So why use the Cybex? Is there not another way to measure my strength?
Yes, you can do a 1 Rep Max (1RM) or a variation in which you have to lift/push the heaviest weight that you can, through a full range of motion. However, this can be a safety issue.
With the Cybex, we can test you at a constant, controlled speed, allowing you to produce the same amount of force as a 1RM, which we can then measure and record electronically, in a safe and controlled environment. Isokinetic testing is for all ages, injured and non-injured.
While you’re there, on our other equipment, we can test your balance and reaction time too.
For more information on ISOKINETIC TESTING, or if you just want more information about how a BIOKINETICIST can help you, contact us today!
The gluteal muscles, commonly referred to as the glutes, are some of the largest and most powerful muscles in the human body found in the buttocks. These muscles are responsible for several important functions, including providing stability to the hips and pelvis, supporting the lower back, and facilitating movement in the leg and feet during our activities of daily living or playing our favourite sport.
Having weak glutes (gluteal muscles) can have a variety of effects on the body, including:
Poor posture: The glutes are essential for maintaining good posture. When they are weak, the lower back and hip muscles can overcompensate, leading to a misalignment of the spine, pelvis and lower body.
Knee pain: The glutes play an important role in stabilizing the hips, which in turn helps to stabilize the knee joint. Weak glutes can lead to an imbalance in the muscles around the knee, which can result in knee pain or injury.
Lower back pain: Weak glutes can cause the lower back muscles to overwork, leading to lower back pain and discomfort.
Decreased athletic performance: Strong glutes are important for many athletic activities, including running, jumping, and cycling since they produce a lot of torque in the hips. Weak glutes can reduce power output, speed, and endurance.
Hip pain: The glutes are responsible for maintaining hip stability and proper alignment. When they are weak, the hip joint can become unstable, leading to pain and discomfort.
Increased risk of injury: Weak glutes can lead to an increased risk of injury, particularly in the lower body, as other muscles compensate for the lack of strength and stability in the glutes.
There are 3 main gluteal muscles, gluteus maximus, medius and minimus, which are the big torque producing muscles of the hip and pelvis. Supplementary to the glutes, there are smaller stabilizing muscles deeper than the glutes that support the main functions of the glutes.
The gluteus maximus is the largest of the three muscles and is responsible for extending and externally rotating the hip joint. This muscle is used in movements such as walking, running, jumping, and climbing.
The gluteus medius is located on the side of the hip and is responsible for abduction (pulling your hip away from the body) of your hip and stabilizing the pelvis during walking. This muscle is also important for balance and maintaining good posture.
The gluteus minimus is the smallest of the three muscles and is located underneath the gluteus medius. This muscle is responsible for hip abduction and medial rotation of the hip. It helps keep your pelvis aligned when walking ensuring there is good weight transfer.
In addition to the main gluteal muscle, there are deep hip stabilizing muscles buried deep in the pelvis that assist in rotating the hip and stabilizing the pelvis.
Exercises to help strengthen your gluteal muscles:
Straight Leg Kickbacks
Start on your hands and knees, with your hands directly under your shoulders and your knees under your hips.
Extend your right leg straight back behind you, keeping it in line with your hip. Your foot should be flexed.
Engage your glutes and lift your leg up as high as you can, while keeping it straight.
Hold for a moment, then lower your leg back down to the starting position.
Repeat for the desired number of reps, then switch to your left leg
Glute Bridge
Lie down on your back with your knees bent and feet flat on the ground, hip-width apart. Keep your arms at your sides.
Engage your core and glutes, and slowly lift your hips off the ground, pushing through your heels.
Keep your shoulders and upper back on the ground and continue to lift your hips until your body forms a straight line from your knees to your shoulders.
Pause for a few seconds at the top of the movement, squeezing your glutes.
Lower your hips back down to the starting position, but don’t let them touch the ground.
Repeat for desired number of repetitions.
Hip Hikes
Stand on a step with one leg hanging over the edge
Keeping the standing leg straight, lower the hanging leg below the step line by laterally tilting your pelvis
Lift the hip back up to just higher than the step line
Repeat the entire sequence for the desired number of reps
Clams
Lie on your side with your legs bent at a 90-degree angle and your feet together.
Place your top hand on your hip to stabilize your pelvis.
Keeping your feet together, lift your top knee as high as you can without moving your pelvis or lower back. You should feel the contraction in your outer hip area.
Hold the position for a second or two, then lower your knee back down to the starting position.
Repeat for the desired number of repetitions, then switch sides and repeat on the other leg.
A knee replacement, correctly termed knee arthroplasty, could be described as knee “resurfacing” as it is the surface of the bones that are being replaced. The damaged bone in the knee joint is removed and replaced with metal implants. A plastic spacer is placed in between the implants and the patella may be resurfaced as well at the surgeon’s discretion.
When is a knee replacement necessary?
If a knee replacement is suspected to be necessary, your doctor may refer you to an orthopaedic surgeon for a thorough evaluation to determine if you might benefit from this surgery.
Reasons surgery may be recommended:
Severe knee pain or stiffness that limits everyday activities, including walking, climbing stairs, and getting in and out of chairs.
Moderate or severe knee pain while resting, either day or night.
Chronic knee inflammation and swelling that does not improve with rest or medication.
Knee deformity — a bowing in or out of the knee.
Failure to substantially improve with other treatments such as anti-inflammatory medication, cortisone injections, lubricating injections, physical therapy, or other surgeries.
There are no absolute age or weight restrictions for total knee replacement surgery. Total knee replacements have been performed successfully at all ages, from young teenagers with juvenile arthritis to elderly patients with degenerative arthritis.
Recovery
Feeling some pain after surgery is normal as this is a natural part of the healing process. Your doctor and physiotherapist will work to reduce your pain, which can help you recover from surgery faster. Medications are often prescribed for short-term pain relief after surgery.
Foot and ankle movement is also encouraged immediately following surgery to increase blood flow in your leg muscles to help prevent leg swelling and blood clots.
Rehabilitation and Exercise
Most patients can begin exercising their knee soon after surgery. Specific exercises to strengthen your leg and restore knee movement will be given to allow walking and other normal daily activities soon after your surgery. The success of your surgery will depend largely on how well you follow your orthopaedic surgeon’s instructions at home during the first few weeks after surgery.
Exercise is a critical component of home care, particularly during the first few weeks after surgery. Through following carefully constructed programs, specific to you, you should be able to resume most normal activities of daily living within 3 to 6 weeks following surgery.
Your activity program should include:
A graduated walking program, initially in your home and later outside, to slowly increase your mobility.
Resuming ordinary household activities, such as sitting, standing, and climbing stairs.
Specific exercises several times a day to restore movement and strengthen your knee.
