Vintage Fitness Blog

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)

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

Video:


Hamstring Curls

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

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 

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Video:


Leg Extension

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:


Ball Push

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 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

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

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.

If you would like a free consultation about how Vintage Fitness in home personal trainers could help your family member recovering drop me a note erin@vintagefitness.ca

Good Luck!

Erin

Vintage Fitness

Click to Call    416-951-7978

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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