KNEE ARTHRITIS - General principles of managing Osteoarthritis of the knee :

Help! Need links for exercises - - Posted by ccchilders (ccchilders), 18 March 2003

I had an appointment with my doctor.  The last doctor (he has been activated) said I had maybe a year.  When the pain returned I thought my only option was to go ahead with the TKR.

But this doctor says I could put it off a long time if I can build up my muscles.

My insurance won't pay the first 300 dollars of therapy, so I want to try and do it at home.  We also have a workout room at my job place.  

Can anyone give me a helpful link?

CCC
Posted by K_Holden (K_Holden), 28 March 2004

CCC,

I just joined the group and found your question.  You may want to look at the WEB for Total Gym.  I've had one for years and am very happy with its versatility. It is very easy on the knees. They are used in many rehab units. The Total Gym WEB site also has a rehab Q&A. I'm providing their link.  Hope this helps!  
K Holden
 http://www.totalgym.com/index.html
Posted by Linds (Linds), 5 April 2004

There are at home, no equipment needed exercises in the REhab Gym Section of this board. They are good exercises for targetting the leg muscles.  
When I was in Physio post op from my surgeries, I was doing leg presses, the exercises on the rehab section of this sight and riding a stationary bike.
Hope you find the answers you are searching for, as avoiding a TKR as long as possible is a great thing.
Hugs and Hope
Linds
Posted by Beauzer (Beauzer), 5 April 2004

Hi CCC,

I have bad post-traumatic arthritis and need TKR in the not-so-distant future too.  I just finished 8 weeks of PT, so I have a decent idea of the quad-strengthening stuff you should probably be doing.  All you really need is some ankle weights (I've found that 2.5 and 5 lbs are perfect for home), a strap to stretch with (a dog leash or towel also works) and a pillow are all you really need for home stuff.  If you have access to them, a stationary bike and leg press machine are also helpful.  Here's what I've been doing:

1.  Short-arc quad sets with ankle weights- sit on floor, put folded pillow under knee to slightly bend it - extend knee straight - hold for 5 seconds - 4 sets of 10

2.  SLR with weights - sitting on floor - hold for 5 - 4 sets of 10 - also do lying on side and on stomach

3.  hamstring curls with weights - lay on stomach - kick feet up toward butt - 4 sets of 10

4.  hamstring stretches - (this is why you need the strap) - laying flat on back - keep your knee straight - hold 20 seconds - 5 times

5.  wall slides - lean against wall with feet about 10 inches away from wall - slide down wall into a comfortable squat - hold for 5 - 4 sets of 10

6.  step ups - i do these on the bottom stair - stand on step (or book) that's not too high with bad leg - lower good leg down to ground behind you - then stand up with bad leg - 4 sets 10

Those are my daily exercises.  I also do some stuff at the gym when I have a chance:

1.  bounce on mini-trampoline - both legs and bad leg only - works on strength and proprioception
2.  sliding board (I can work out in the PT area) - this one isn't readily available
3.  leg press - single leg - 40 degrees to full extension only (the full arc is hard on bad knees) - 4 sets 10
4.  stationary bike

I started with 3 sets of 10 of all exercises, but have worked up to 4 sets as my leg gets stronger.

Has your OS given any thought to Synvisc injections or an unloader brace.  I just tried both of those and get some relief.  Feel free to message with any ??

Danielle

This old Forum was so valuable that we have kept it as an archive. It is just for reference. If you want to ask questions or offer advice, there is also a current Bulletin Board which you can access from our home page.