Surgery number three, done and dusted.
Having the experience of multiple knee surgeries definitely puts me in a good place to know and understand my body more in its repair process. Although all three procedures have been different somewhat, the rebuild is very similar.
Our body is a very clever natural biofeedback system. It is continuously giving us signs and telling us what it does and doesn’t need. During this rehab process it is hugely important that we listen carefully to these signs in order to work our way back to full functionality. Signs that we are overdoing it or not doing enough can be loud and clear if we pay attention.
How do I know I’m doing too much?
Following a structured program of activating, stretching and strengthening is a must for a successful and speedy recovery and should be set by a physiotherapist generally commencing the day after surgery. But for some of us who are in a rush to return to our daily activities, jobs and sports – we can get caught out doing too much too soon. The biofeedback our body gives that we might be crossing that line can be:
- Inflammation tends to be a visual sign where additional swelling, heat and redness may be present
- Pain in the form of achiness or throbbing beyond the expected range
- Sleepless nights that usually arise from discomfort or lack of blood flow
- Decreased function by not showing improvement throughout the rehab phase
- Increase in pain medication to mitigate additional pain
How do I know I’m not doing enough?
On the opposite side of the coin, sometimes we are not doing enough and therefore slowing down our return to full functionality and may require additional physiotherapy which tends to be costly. These signs can be:
- Severe muscle atrophy where muscles surrounding the injured area significantly deteriorate
- Major loss of strength and control in surrounding muscles
- Incorrect gait or posture as a result of compensation when strength hasn’t been regained
- Slow return to activities if the work hasn’t been done to safely recommence those movements
How to find the balance
Ideally, we need to find a balance between the two extremes for the fastest recovery. There is no set plan that works perfectly for every body and people do tend to recover at varying rates. My recommendation is to employ a well credentialled physiotherapist so that your rehab can be tailored to your needs. But beyond that, here are some simple things that I am using and you can do for yourself:
- Track your rehab using a simple diary where you can document all of your activities noting the date, activity type, duration, intensity and any comments on how you’re feeling. This allows you to track the small progressions of your recovery and to identify if you may have done too much or need to do more. This is also a very handy document to take to each physiotherapy session as they will also be able to extract information from it and align appropriate treatments
- Use photos to compare the injured site. This can show building of muscle and also inflammation. Having this information is excellent feedback for adjustments
- Check with your physiotherapist/surgeon/doctor if you’re unsure or have any questions. They are medically qualified to deal with rehabilitation and can provide you with advice for your situation
- Drink water and eat lighter particularly in the early stages of recovery, you won’t be moving as much as you usually do and therefore burning less calories. Adding extra body weight throughout this period is very easy to do but will only make your recovery a little harder. Water helps the body get rid of toxins from anaesthesia
- Use Rest, Ice, Compression and Elevation whenever possible. This will give the area time to heal without putting stress through the body. This is just as important as the exercise part!
Just remember, everyone’s journey is different in recovery and often we have set backs. By using these tips hopefully those set backs are identifiable and your rehab can be modified to suit you getting back to 100%. Onwards and upwards!
