Just had knee surgery? You’re probably wondering how long it will take to get back on your feet and what you should do right now. The good news is that most people bounce back faster than they expect if they follow a simple plan.
The first few days are all about keeping the swelling down and staying safe. Ice the knee for 15‑20 minutes, three times a day. Keep the leg elevated on a pillow when you’re sitting or lying down – gravity helps drain fluid and eases pain. Your surgeon will prescribe pain meds; take them exactly as directed, not just when the pain is bad. This prevents spikes that can make you avoid moving.
Gentle movement is crucial. Your physical therapist will show you ankle pumps, heel slides, and short quad sets. These exercises keep blood flowing and stop clots from forming. Do them every few hours, even if you’re tired. Walking with crutches or a walker should start as soon as your doctor says it’s okay – usually within the first 24‑48 hours. Short, steady steps are better than long, shaky strides.
After the first week, you can step up the activity level. Focus on range‑of‑motion stretches like heel‑to‑buttocks and gentle hamstring pulls. Aim for 90 degrees of bend by the end of week three; the more you can move without pain, the faster the joint will heal.
Strength work begins with seated leg raises, straight‑leg lifts, and mini‑squats (only if your therapist says it’s safe). Use light resistance bands to add a bit of challenge without overloading the joint. Do these exercises three times a week, but listen to your body – a little soreness is normal, sharp pain is not.
Don’t forget your diet. Protein helps repair tissue, while vitamin C and zinc support healing. A cup of low‑fat yoghurt, a handful of nuts, or a boiled egg after a session gives your muscles the fuel they need. Stay hydrated; water helps keep the joint lubricated.
Sleep is your secret weapon. Aim for 7‑8 hours with a pillow under the knee to keep it slightly flexed. This position reduces strain on the incision and cuts down swelling.
Know the warning signs. If you notice increasing redness, warmth, fever, or a sudden jump in pain, call your surgeon right away. These could be signs of infection or a blood clot, both of which need prompt treatment.
By week six most people can walk without assistance and start low‑impact activities like swimming or stationary biking. Always get clearance from your therapist before adding new moves, and keep the focus on smooth, controlled motion.
Recovery isn’t a race; it’s a steady climb. Stick to the plan, trust your body, and you’ll be back to the activities you love – whether that’s playing with kids, walking the market, or hitting the yoga mat – sooner than you think.
Want to recover quickly after knee replacement surgery? Get science-backed tips, facts, and practical advice to get you moving and back to life fast.
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