Cycling post Total Knee Replacement: When how & Tips
I'm now 15 days post Total Knee Replacement. My surgeon recommended that I start cycling and to do so whenever I could get on my bike! Hence I have been trying every day since day 9 post!
A little history, I'm an ex triathlete, I was a pretty good age grouper and level 3 TRINZ coach. 17 years ago I would easily knock up 7 hours of cycling a week!
Whilst waiting for surgery cycling has been the only thing I could manage yet I was still unable to build any muscle, I would spin for 30-40 mins 4-5 times a week.
Since my total knee replacement I have been trying daily to cycle. Getting on was not the problem! It was so disappointing every day as to how painful it was until really day 15! Realistically a physio friend told me you need 110 degrees of bend to be able to cycle, this is a great guide.
In the video my seat is set at the highest position bearable for me to use the bike! I have started off with no shoes as the extra lift from my training shoe is still too sore.
When you first start to cycle, lift your bad side foot up as you lift to reduce knee discomfort, you can also pedal with the strap upside down.
How I plan to build:
With any recovery I always say to clients and members pain needs to be your guide and if anything increases you may have done too much.
I am going to start with 2 x 10 minutes today and for the next 3 days. I then plan to build to 15 mins and repeat for 3 days. If all ok I will cycle each day next week for 20 mins, week 3 for 25.
By this point I'm hoping I can add resistance and be cycling with shoes on. I'll keep you posted on this!
UPDATE: On the second 10 min cycle I was able to keep the pressure on for a full 10 mins
Day 2 trainers on and 15 mins!
And no more pain meds.
This is a guide that you can follow also, everyone's journey and recovery is different so you can change to suit.
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Make sure you watch all the exercises i will be posting this week to help with your recovery.