[Music]
all right there are two exercises that I
think are absolutely critical after
you've had a knee replacement and these
are the two that I have people do and
make sure they're doing above all the
others is if they don't have any other
time you know if they have plenty of
time I have them do you know quite a few
exercises but if they don't these are
the two they should do because what you
need to understand after a knee
replacement
there was a physician that put it this
way I think that was the best way of
saying after a knee replacement is a
race against scar tissue scar tissue is
formed in your knee and your knee is
tightened up and we need to make sure
that you're gonna get the bead as bent
as far as possible and as straight as
possible now obviously with
straightening what you'd like to see is
that it is completely straight with the
bend we'd like to see at least 110
degrees which is probably can you pick
this up Fred I don't you can pick it up
at the black pants but probably
somewhere in that range you know that's
a functional range that's gonna allow
you to get up out of a chair if you
can't bend your knee back or bend your
foot back far enough it's gonna be
difficult for you get out of chairs and
do other activities so that's what we're
shooting for so these are the two
exercises and we'll start off with the
first one this floor scrubs and this is
kind of the standard for an after knee
replacement now if you're at home and
you have a vinyl floor or a linoleum
floor or some type of smooth service
wooden floor that this is going to be
really easy for you to do all you need
is a towel and you can just slide back
and forth like this and that'll start
getting some movement in your need if
you don't you can use like a cookie
sheet if you're on carpet or we just
have a smooth board here so either
either one would work I'm going to go
take my shoe off here but what you're
gonna want it to start off by doing is
just I just want you to start by getting
some movement there and this is just
going to get some blood flow into the
area and you know it's gonna make the
joint a lot more healthy and happy so
but what you do is do this and then
every so often what you're gonna want to
do it is actually stretched by using the
other foot to push it back a little bit
and stretch it back okay and then you go
back again gliding back and forth and
initially what you may be able to only
do is cross maybe at the ankles and pull
it back you won't be able go back that
far
eventually you can actually take your
heel and put it on the toll of your foot
and push it back further and further so
this is the first exercise what I'd like
to recommend to people that they do this
at least for five minutes and they may
have to work up to that it might be a
lot to expect them to initially start
and they should do that at least three
times a day they can do it more often if
they want but at least at least three
times a day working into flexion the
second critical exercise that you need
to do is you're going to want to stretch
the leg into extension or straightening
alright this is this really is critical
because if you don't get the leg
straight you're gonna have a limp when
you're walking so and this is obviously
this is actually one of the easier
exercises to do it so there's no excuse
all you have to do is you're gonna find
what I'd say is a straight back chair
alright I don't want to I don't want you
in a recliner I don't want you to chair
the bends backwards and I'll show you in
a second why that's important so you
want to be in a straight back chair
you're going to have another chair or a
stool in front of you you're probably
gonna have to start off with this tool
because you probably won't feel get your
foot up there to start off with but all
you need to do to help work on
straightening your leg is you put your
other foot up there and just let gravity
do its thing you're probably to start
off like this with a knee bend and just
let gravity work on pulling it down
again if this is too high of a service
start with the lower surface now what
you're shooting
as an end goal if your other need is
normal what you can do is put both up
there and you'll see that this one's
bent and this one's straight you'd like
to get this one down to equal that one
so that that shows you what your end
goal is that is if this knee is normally
if that B is also arthritic or it has
problems it maybe doesn't straighten out
all the way either so you you you get
your other stool and the reason that I
want a straight back chair is if any of
you ever done a stretch on your look at
your hamstring here what you what you
the way you stretch it is you actually
lean forward a little bit you'll feel
pulling here so the opposite is also
true if you're in a chair that actually
leads back you're not going to feel any
pulling in that leg it's not going to
have any stretch on it so you got to be
straight up put your foot up on this on
the chair what I'd like to see again is
we're going to work for that five
minutes now five minutes is too long to
have your leg like this you can bend it
up every so often and give it a break
but if you can tolerate go ahead let it
stretch and if this gets to be too easy
either put it on a higher surface or you
can start to apply a little pressure or
you can put just a little bit of weight
on here so you know maybe take if you're
a woman put your purse on here something
as a know weighs a couple pounds and and
just let put a little extra stress on it
eventually you might be able to push you
know a little bit harder and work it
down into stretching and work towards
that straight straightening