Finding Relief After Hip or Knee Surgery
Finding Relief After Hip or Knee Surgery
If you’ve suffered a significant injury in your hip or knee, such as an ACL or meniscus tear, you may find yourself in need of surgery to fully rehabilitate. However, these surgeries are often just the first step.
While these procedures can restore stability and reduce pain, they also require extensive post-operative rehabilitation to ensure you regain full strength, mobility, and function. The amount of time you’ll spend in rehab varies based on your health status, injury, and specific surgery. Regardless, you can expect to dedicate some time to physical therapy to avoid long-term complications like lingering stiffness or chronic pain.
Fortunately, physical therapy at Excel Physical Therapy can help you through your recovery and rehabilitation, as we did for two recent patients: Emily and Ryan (not their real names).
Emily’s Story: Finding the Trail Again
Emily was 28 when she tore the cartilage in her hip during a steep hike. Unfortunately, the injury was severe enough that it required surgical repair, especially if she wanted to hike again.
Her surgeon explained that if she was serious about returning to hiking, she needed to undergo a complete rehabilitation with a physical therapist. So, as soon as she was cleared after surgery, she began working with the team at Excel Physical Therapy.
At first, we focused on reducing pain and protecting the joint using:
- Manual therapy, particularly joint mobilization and soft tissue work, to ease pain and reduce swelling
- Guided range-of-motion exercises to prevent stiffness
- Assisted walking practice with crutches to encourage safe movement and protect her hip
These early steps were critical for setting the stage for recovery. Without them, Emily risked scar tissue buildup and long-term mobility issues. Fortunately, her hip began healing as expected, and Emily was able to focus on more advanced rehabilitation exercises:
- Targeted stretches and mobility drills improved the movement in her hip joint.
- Strength training for her glutes, hips, and core built stability around her affected hip.
- Balance and coordination drills helped restore her gait, including her ability to walk on uneven surfaces and rugged terrain.
- Functional exercises like stair climbing and treadmill incline walking prepared her for the physical demands of hiking.
We tailored every step to her progress as we gradually prepared her body for more challenging activity. Outside of the clinic, Emily began taking walks around her neighborhood. As she progressed, we cleared her for walks along easy nature trails. And after a few months of dedicated rehab, Emily got the okay for a three-mile hike on one of her favorite trails.
Ryan’s Story: Returning To Soccer After an ACL Repair
Ryan had played recreational soccer since college. But when he was in his early 30s, he tore his ACL while pivoting on a wet field. He jerked his knee out of alignment, tearing his ACL in the process.
As an athlete, Ryan knew that ACL surgery and dedicated rehab were his best bet if he wanted to play soccer again. He actually started the process with pre-hab–six weeks of targeted PT before the surgery. This included:
- Quadriceps and hamstring strengthening to support the knee
- Mobility drills to maintain joint range of motion
- Practice with crutches so he could move safely right after surgery
Ryan’s ACL repair went very smoothly, and as soon as he was cleared, he began a structured, progressive rehabilitation program to help restore the function in his knee. Here’s what it looked like:
Early Phase
- Icing and compression to control pain and swelling
- Careful movement drills to restore knee mobility
- Electrical stimulation and quad-setting exercises to activate weakened muscles
Middle Phase
- Weighted exercises to rebuild strength in the quadriceps, hamstrings, hips, and calves
- Balance training on stable and unstable surfaces to retrain coordination
- Walking drills that restored a normal gait and reduced limping
Advanced Phase
- Plyometric training (jumping, hopping, and landing drills) to restore power
- Agility exercises like cutting, sprinting, and side shuffles
- Soccer-specific drills designed to mimic soccer movements safely
Although Ryan’s rehabilitation took several months, he worked hard and found the results he wanted. Within a year, he was back on the soccer field, stronger and more confident than before his injury.
We Can Help You Find Relief, Too!
Are you scheduled for hip or knee surgery? Physical therapy is crucial for rehabilitation, as these stories illustrate. Call Excel Physical Therapy today to learn more about how we can help!
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3 Ways to Practice Gratitude
Did you know that being grateful is actually good for your health? It’s true!
We all love Thanksgiving for the excellent food, football, and time spent with family, but truthfully, this holiday means much more. Practicing gratitude can lead to greater happiness all year long.
According to Harvard Health Publishing, “Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.”
If you want to implement more gratitude in your own life, take a look at these 3 tips.
1. Write thank you letters
Remember writing thank you letters? How long has it been since you wrote one? You don’t need to have a wedding, graduation, or other big life event to thank the people in your life. Try writing thank you letters to your friends and family for the little things– you’ll be surprised at how good it feels!
2. Write down what you are grateful for every day
This might sound intimidating, but it doesn’t have to be! Take a few minutes each morning or evening to write down at least 3 things that you are grateful for in your life. This repeated action helps us shift into a more positive mindset and can help fight symptoms of depression and anxiety.
3. Use visual reminders
It can be hard to remember to practice gratitude. With your hectic schedule, sometimes it can feel impossible to sit down, take a moment to breathe, and reflect on your blessings. Visual cues can be a great tool for reminding us to take a beat.
Something as simple as sticky notes, a poster, or even your home screen on your phone or laptop can help us remember to slow down and shift to a positive mindset.
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Exercise of the Month
STRAIGHT LEG RAISE
Lie on your back on a mat with both knees comfortably bent. Straighten the knee you wish to exercise. While keeping your knee straight, lift your leg up to the height of your opposite knee (45 degrees from the ground). Hold for 2 seconds. Slowly lower your leg back down.
2 Sets, 10 Reps.
Success Story
Mary W.
“Dr. Steph is wonderful to work with. Most recently she helped me recover from a tear in my hip that had to be surgically repaired. She strikes a good balance of pushing you and setting boundaries appropriate for post surgery. She worked closely with my surgeon and sends detailed notes. I feel I recovered more quickly due to her guidance.”
November Word Scramble
nrbareycr
tfuisngf
ouoarncpic
iamylf
drapea
altkunhf
Answer Key
cranberry
stuffing
cornucopia
family
parade
thankful
Turn your holiday leftovers into something fresh and flavorful with this Leftover Turkey Salad recipe. It’s a light, delicious way to enjoy tender turkey mixed with crisp veggies and a creamy dressing—perfect for an easy lunch or quick dinner!
Enjoy This Healthy Recipe!
Leftover Turkey Salad
- 1 cup leftover bread stuffing
- 4 tbsp extra-virgin olive oil
- ¼ cup leftover cranberry sauce
- 1 tbsp cider vinegar
- 1 tsp grated orange zest
- ¼ tsp salt
- ¼ tsp ground pepper
- 8 cups mixed salad greens
- 2¼ cups chopped leftover turkey
- 1 cup leftover roasted vegetables
- 3 tbsp dried cranberries
Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add stuffing and cook, stirring, until crisp, 8 to 11 minutes. Set aside. Whisk cranberry sauce, remaining 3 tablespoons oil, vinegar, orange zest, salt and pepper together in a large bowl. Add greens, turkey and roasted vegetables; toss to coat. Sprinkle with the stuffing croutons and dried cranberries.
