Best way to prepare for a joint replacement
People need to have joints replaced for a wide range of conditions such as arthritis, bone tumours, fractures, pain and poor quality of life. The most common joints to replace are the hip and the knee.
Here are a few tips to help you to prepare for your joint replacement:
- Exercise should be a key part both in the pre and post surgery joint replacements. The stronger the muscles that support the knee are before surgery, the faster your recovery.
- If you are overweight consider a weight loss program to reduce the strain on your injured joint
- Eat foods that build your immune system and promote healing such as protein rich foods (lean meats, tofu, nuts), calcium and Vitamin D sources such as fortified yogurt and salmon, Vitamin C and iron such as citrus fruits and green vegetables and probiotics.
- If you have any stabbing pain doing any of the exercise below stop and consult your doctor or physiotherapist
Pre surgery exercises: Knee and Hip Replacements
Seated March (Warm-up)
Benefits of the exercise:
Warms up the hips, knees and heart
Tips:
- Sit up tall with your shoulders relaxed
- To make this exercise more difficult lift the full foot off the floor
How long should I do it for?
- 2 minutes
Hamstring Curls
Benefits of the exercise:
Strengthens the back of the leg
Tips:
- Don’t put too much weight on the chair
- Stand up tall
- Any sharp pains- stop
How many should I do?
- 10 on either side
Video:
Side Leg Lifts
Benefits of the exercise:
Strengths the outer thigh muscles
Tips:
- Don’t lean your upper body away from the leg you are lifting- stand up straight and tall
- Alternate sides if it feels better for your knees and hips
How many should I do?
- 10 on either side
.
Video:
Leg Extension
Benefits of the exercise:
Strengthens the front of the leg
Tips:
- Do this without a band to make it easier
- Alternate sides if it feels better for your knees and hips
How many should I do?
- 10 either side
Video:
Pillow Press (Ball Push)
Benefits of the exercise:
This is a way to train your core and chest muscles without having to go down to the floor. Core
Tips:
- You can use a pillow or a dollar store soft ball.
- To make this exercise harder by holding for a few seconds as the end of the ball push
How many should I do?
- 10
Video:
Bridge
Benefits of the exercise:
This is a great exercise to strength the muscles of your gluts (buttocks) and eases pain in the lower back.
Tips:
- Keep your feet close enough into your bum that you can graze your hands on the back of your shoes
- Lift your hips to knee height
How many should I do?:
- Try 10-12
Video:
Hamstring stretch
Benefits of the exercise:
Stretches the muscles at the back of the leg
Tips:
- You can use a dollar store soft ball.
- To make this exercise harder by holding for a few seconds as the end of the ball push
How many should I do?
- 10
Video:
This is a 12 week blog series discussing common medical conditions and exercise prescriptions for the older adult.
- Week 1: Dementia
- Week 2: Cardiovascular conditions
- Week 3: Fibromyalgia
- Week 4: Sciatica
- Week 5: Falls
- Week 6: Back injuries and conditions
- Week 7: Elbow injuries
- Week 8: Joint replacements (This post)
- Week 9: Shoulder injuries
- Week 10: Diabetes
- Week 11: Osteoporosis
- Week 12: Arthritis
Want to learn more? Book a free virtual training session with a 50+ fitness expert.
Good Luck!
Erin
Vintage Fitness
Vintage Fitness is an in-home personal training company in Toronto, Canada. We specialize in energizing the lives of people over 50 with exercise.
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