To bend a stiff knee after surgery, consistently perform gentle, guided exercises like heel slides, using a towel/strap for assistance, and gravity-assisted bends while lying down or sitting, always working towards a gentle stretch without sharp pain, often with ice before and support from your physiotherapist, who is key for a personalized plan.
Massage and stretching
Gentle massage and controlled stretching (guided by a physical therapist) can aid in breaking down scar tissue and enhancing flexibility. Massage helps increase blood circulation, reduce muscle tension, and alleviate stiffness.
Sometimes your knee can become stiff for no apparent reasons a few weeks after the operation. This is quite common and you need to continue with exercises and advice. Stiffness and pain after resting is common and it can persist for a further few weeks/months.
Exercise 1: Lying on stomach knee bend
It's normal to feel stiffness right after surgery, which usually lasts for 2 weeks to 3 months as your knee adjusts to the implant. Most improvement in movement happens within the first 6-12 weeks, with further progress continuing for up to 6-9 months.
If you have arthritis in your knee, walking can be a great way to relieve pain, stiffness and swelling. Moving your legs at even a gentle pace allows the muscles to stretch, which can help reduce arthritic knee pain.
Swelling of the knee and leg are normal after a total knee replacement. There are some things that you can do, however, to minimize this problem. Ice the knee frequently for the first two to three weeks after surgery. It is particularly helpful to ice after you have done your exercises or been on your feet for a while.
Milestones – what to expect after your knee surgery and recovery time. Knee bend – you should be able to bend your knee to about 90 degrees when you leave hospital and with the right rehab programme, most people will manage to bend their knee to about 125 degrees within 3 months.
According to Dr. Dickson, improperly elevating the legs after surgery can actually make healing worse instead of better, so understanding how to do it right is just as important as doing it at all. The Basics: Lie on a flat surface, such as the bed or a sofa, with your legs elevated to about 6 inches above the heart.
You've recently had a knee replacement and you have:
The best knee flexion exercises include heel slides, seated hamstring stretches, wall slides, and resistance band knee curls. These exercises target the hamstrings, calves, and quadriceps to improve knee bending ability. Perform 2-3 times daily with 10-15 repetitions each.
Your orthopaedic surgeon and physical therapist may recommend that you exercise for 20 to 30 minutes daily, or even 2 to 3 times daily; and walk for 30 minutes, 2 to 3 times daily during your early recovery.
One of the most commonly reported issues after knee replacement surgery is residual stiffness or limited range of motion. This underscores the importance of regular rehabilitation exercises.
Applying gentle heat to the scar tissue area can help increase blood flow, relax tight tissues, and make massaging easier. Heat pads or warm compresses can be used for a few minutes before performing massage or stretching exercises. The warmth helps loosen up the scar tissue, making it more responsive to treatment.
A normal, healthy knee can flex around 120 to 140 degrees when you actively bend it. Passive flexion, when someone else moves your leg, can reach up to 150 degrees. Different activities require different amounts of flexion: Walking: About 60 degrees.
How to do this exercise:
It is common for 2 weeks to 3 months following the surgery. This stiffness reduces as your knee gets adjusted to the implants. As you start with your daily routine activities such as walking, climbing stairs, and getting up from a chair, you will see that the stiffness reduces and your mobility improves.
Knee stiffness is very common among older people, especially those who are physically active. You may have knee stiffness as a result of poor flexibility or muscular imbalances in the legs. Arthritis or injury are other common causes of knee stiffness.
While a stiff knee may feel frustrating, conservative measures — especially exercise and physical therapy — can go a long way to provide relief, adds Dr. Kimbrough.
Note: Side sleeping is usually an option several weeks into recovery, not immediately after surgery. Always check with your physical therapist or surgeon before trying this position.
4 Tips for Faster Recovery after Knee Surgery
Generally, heat is more effective at reducing stiffness and speeding recovery. Ice for knee pain or other joint paint is only recommended for severe pain, injury, and swelling, Ice for joint pain can help in cases like post-surgery recovery or for visibly swollen joints².