You CAN Squat After Knee Replacement (JUST DO THIS!)
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- Опубліковано 2 чер 2024
- Knee replacements are becoming more common these days and is a procedure that many active older adults are having done to improve their quality of life. Although people come out of surgery with improved outcomes and less pain, many active adults are still uncertain about how much physical activity they can do especially when it comes to returning to regular exercise such as squatting. In this video I’ll discuss the benefits of why one should learn how to squat properly, will go over the physical requirements to do this safely, and provide you with effective exercises that will teach you how to squat after a knee replacement.
Time Stamps
00:00 Intro
1:05 Why Are Squats Important?
2:12 Range of Motion Requirements
3:35 Exercise 1 - Arm Supported Squat
4:19 Exercise 2 - Wall Supported Squat
4:58 Squat Mechanics
7:19 Exercise 3 - Banded Squats
8:25 Exercise 4 - Box Squats
10:50 Exercise 5 - Goblet Squats
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Dr. Mike has a doctorate in physical therapy, he is a Board Certified Clinical Specialist in Geriatrics, and works with clients of all ages teaching them how to build muscle, keep their joints healthy, and live longer.
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Hey thanks for watching! Hope you enjoyed this one! Please let me know in the comments below if you gave these exercises a try!
Thank you Dr. Mike, I am 5 months Post Op of my Left knee TKR. I am coming along nicely, I do my home exercises 2x a day 7 days a week. Squats and Chair Squats are part of my routine exercises and I enjoy doing them, but now thanks to you , I am going to start doing them properly. Thank you Dr. Mike!
Thank you so much for watching and taking the time to comment on this video! Your support really means a lot to me and I’m so happy to hear you found some value out of this one! Seems like your recovery has been going great! Please let me know if you have any questions or topics you’d like for me to cover in an upcoming video!
I’m doing powerlifting at 64 after a TKR and an ankle fusion. I’m not doing huge weights yet for my squats and deadlifts, but I have just benched 225lbs so there’s hope!
BTW l phoned my surgeon and checked with him first. He said, the more the better.
Wow what a success story!! And thank you so much for sharing your testimony and showing others that regardless of previous surgeries and age you CAN still thrive and become STRONG! Thank you for watching! Is there any content in particular you’d like for me to cover in an upcoming video! If so please feel free to share I want to ensure that I’m providing helpful insight and valuable content to my audience!
@@MovewithDrMikeThanks. I’m on the cancer recovery journey, and I’m interested in gaining strength to slow down aging. I’ve heard that intense exercise can change not just your muscles but your entire body system.
Another timely video Dr Mike, just had similar advice from my physio post TKR but not as detailed. We are practicing mini-squats at present my TKR is doing fine with those but unfortunately it seems to be flaring up my other knee which has a lesser degree of OA so I might wait a little till that settles a bit before trying again. The band seems a great idea I’ll get one of those, my physio really emphasised the power of the glutes too! Now doing more work on that area than the quads, I never really understood the necessity for core strength etc too so this journey has been an eye opener 😳, I’m keen to prevent a 2nd knee replacement so I will be following your channel for expert guidance along the way, Another great video thank you & best wishes from a very wet and windy Scotland! 😊🏴🇬🇧
Wow this is spectacular how this works out! I post a video on the exact same activity you’re working on at PT! That’s wonderful! And although the other knee is bothering you at times I’m glad that you’re starting to learn the benefits of core and hip strength for long term health of your knees! As always I want you to know that I appreciate all of your comments and kind words! They are truly encouraging! I will continue to make videos that help solve problems and give my viewers answers to any questions they have! I want to continue to deliver information that people can learn and then APPLY! Thank you for your support 💯 %
@@MovewithDrMike many thanks for your reply, yes I couldn’t believe it when the topic appeared I was really pleased, my physio is a lovely lassie but her sessions don’t leave much time for explanations so I have really appreciated the additional information and format that you provide, the beauty is I can rewind you again and again to remind me of the exercise format! 😊 Turned 60 last month and the memory is going already 😂 have a great weekend Dr Mike, miserable rain here in “sunny Scotland” 😁 hope the weather is better where you are! 🥰🏴🇬🇧
@@Diana-007 well I want you to know that I appreciate you and read every single comment you post! Your input matters to me! And happy belated birthday! Still so young at 60 and thriving!! Thanks 🙏🏻 for your constant support!
@@MovewithDrMike thank you that was so kind!, keep up the good work, we need you!
Dr. Mike, I am three months post-bi-lateral, and I am on my own with the physical therapy so your advice is priceless. My question is about ice therapy, How important is it?
Thank you for your encouraging words and for supporting the channel! I’m glad you’re finding these videos helpful! Ice can be a great modality to use right after surgery to manage the pain and swelling! Then as you recover you won’t need to use it as much! Check out the video I made about the benefits of ice and other strategies that can help manage your swelling! I’ll link it for you below to watch!ua-cam.com/video/Pi0xeXfpeQI/v-deo.htmlsi=GDQlQ_i-eUd5wpFH
Thanks for the info, I’m scheduled for a knee replacement. My question is there any exercises to do before the procedure.
That is a great question and I’m glad that you want to be proactive about your health! The research also shows that preoperative exercise specifically for a knee replacement can be beneficial in improving recovery and outcomes! Many of the exercises prescribed after knee surgery will be fair game to start implementing and I’ll link a couple of those videos below so you can check them out! Also focusing on quadricep strengthening is going to be key in preserving the strength in one of the largest muscles that supports the knee joints. Hope this is helpful and I want to thank you for stopping by to watch and support the channel! Let me know if there are any other topics you’d like for me to cover! ua-cam.com/video/vOlS7caH2h0/v-deo.htmlsi=-wnOwOWJtkVaw6yl here is also another video on my favorite quadricep strengthening exercises ! ua-cam.com/video/xojJh6j5l0Y/v-deo.htmlsi=qzxy_bRt3yf6DqEt
I lose total range of motion and back to step one so if I bend my knee to 70° tomorrow morning is back at 40
Thank you for this video. I am almost 13 wks post surgery on my 2nd knee replacement. I find that my knees and just above my knees experience incredible pain lifting myself up from sitting or lowering myself to a seat. I get the same pain when trying to squat and kneeling is very difficult. What do I need to do to get past this?
Thank you for stopping by to watch this one and for taking the time to comment here! Unfortunately without evaluating you in person it’s hard to say what is actually causing your pain. I will say though that typically many of my patients deal with stiffness specifically in the quads after surgery. This is due to lack of flexibility which can cause pain over the top of the knee. Here are some suggestions that could help: 1)work on some soft issue massage over the top of the thigh with tools like a lacrosse ball or percussion massage gun (I made a video about this that I’ll link below) 2) continue to work on your range of motion in the knee to restore full knee flexion and extension 3) don’t neglect your hip flexibility because often tight hips can lead to more knee pain. Hope this all makes sense and helps! Wishing you a fast recovery! ua-cam.com/video/T5RJjoCRquA/v-deo.htmlsi=wIOqsbpoaGWCv7S4
Thank you for responding. I am implementing your suggestions today!
Hola Mike. tengo un par de dudas. La primera es en relación al Squat. Cuando desciendes, hay que sacar el "culete" o es mantener la espalda recta. La segunda, justamente tiene que ver con el ejercicio de peso muerto, sea con kettelbell o mancuerna., hay que sacar el "culete" o se mantiene la espalda recta. Creo que falta una toma en el video completamente de perfil para despejar dudas. Gracias por tu respuesta. Un abrazo.
Thank you for your question and I appreciate you stopping by to watch this one! So with the squat whether it’s with or without a weight like a DB or kettlebell I would focus less on what’s going on with the back and focus more on what’s going on at the hips.
The instructions that seem to help people the most when talking about the descent (down portion) of the squat is:
1) start with feet hip width apart
2)hips drop down and backwards
3)knees tracking over feet
4)chest tall to prevent your hips from rising too high.
Hope this helps! Thanks again
Muchas gracias Mike. Un abrazo.
@@MovewithDrMike
@@ramonrobledo6646absolutely let me know if you have any other topics you’d like for me to cover! Have a good day!
i have had a totalknee replacement 2 years ago. 4 mounts ago i squated 220 kg . So you can squat after tkr.
Wow what an amazing testimony! Thanks for sharing with us all! Keep up the good work! I know a lot of hard work went into that! Thanks for watching
That sounds awesome, may I ask what kind of replacement was done? Not sure if there is any different ones to ask for.
@@hedarp totalt knee replacement. Done in Norway. Dont know if that is what you asked for ?
@@hedarp thanks for watching!
How about ankle replacement im getting obe ib 2 weeks?
Thanks for watching! What in particular are you wanting to know?
Is it okay to do the Box Squats with a Kettle Bell?
Absolutely I love this variation! Thanks for watching!
Why is it when I bend my leg during exercise right after I lose what I gain and have to start from the beginning
I totally understand your frustration and I get that at times it may feel like you’re going backwards. But this is pretty typical and at the early stages it’s very easy for the surgery knee to get stiff and tight. The connective tissue (muscles, tendons, ligaments, fascia) around the knee are healing and swelling can vary day by day which can greatly affect your flexibility. Good positioning and daily range of motion exercises are important and over time your flexibility will improve. Keep up the work I’m rooting for you! Thank you for watching! Your support means a lot!
Never mind if it is "OK." I can't do it.