Welcome to the "Healthy Knees for You" video series. You'll see a new video every week on Thursdays at 12:00pm (PST) to bring you the secrets, steps, and savvy to help you and your knees feel better. the videos will vary in length from a few minutes to an hour, depending on our topic.
I'm Robin Robertson, founder of Healthy Knees Coach and international best selling author with 3 Healthy Knees books: Healthy Knees Cycling, Healthy Knees Strength, and Healthy Knees Total Knee Replacement. I love helping you with your knees because I don't want you to suffer (like I did) for so many years when there are simple things you can do - right now - that will make a difference for your knees.
My long and sordid knee path leads you to the short cuts to reducing pain and getting back to the things you love.
I look forward to connecting with you each week! ~Robin Robertson
Congratulations on your new knee! Hope all is going well - have patience with your recovery. It does take time and perseverance. When you are done with your PT - keep on doing the strength exercises (and cycling) to get strong and stable for your best results. If you want some help with that, I've written 3 books that can help you! Here is a link: www.healthykneescoach.com/Shop All the best to you - Robin
I had hyaluronic acid injections in my knees years ago when I was aggressively bone on bone and felt like it did a lot of good with relieving pain. The thing with these types of injections is that studies have shown the substance is reabsorbed by the body within a few months. So insurance companies may or may not cover your injections. If your doctor recommends it and your insurance covers or you pay out-of-pocket, you might think about giving it a try.
I often bend forward and bend my knees to place my hands on the ground, then walk my hands forward until I can kneel or lower myself to my belly. Then you can roll over to your bottom and sit up. Then reverse that to stand up.
I keep seeing these "experts" saying Hyaluronic acid is a placebo. My knees would hurt so bad driving that I would have to stop every 100 miles and walk a little. If I went for a 400-mile motorcycle ride, I was stopping every 25 miles in the last 100 to stretch. Thought I was going to have to give it up. My wife 3 years younger than me and was in worse shape. She got a set of these shots, and I could tell she wasn't in near as much pain. So, I got a three-week course about a month behind her. When I go for my three mile walks, I feel like I could run again. My doctor doesn't want me to, but I have a little with little pain. I no longer am rubbing my knees while on long drives. And I rode my motorcycle 530 miles one day about a week ago. Some of the studies that I have read say that the studies that poopoo it were studying people that no cartilage left. I plan to keep on getting them every 6 months. I am 68 and played pretty competitive basketball until I was 62.
I'm glad you are getting such good relief from the hyaluronic acid injections. I remember feeling like it did me a world of good too when I had them years ago. I think the thing that Insurance doesn't like is that the substance is reabsorbed by the body and it only has a lasting effect for a few months. I think if it helps you, keep on doing it!
Hi, just found and subscribed to your channel. Will "probably" be getting a TKR in the near future? Looking forward to watching your content and hope it helps me on my journey . Thank you.
One of the best things you can do to have a successful knee replacement is to start training for it now like it is an athletic event. Get as strong as you possibly can prior to the surgery. When you go into a surgery strong, you'll have less to make up in your recovery and that puts you in a better place. If you want some guidance and how to train for your surgery, I recommend my program - it's online and you can follow it at your pace. It's a great program to start with prior to surgery and it's a great program to follow post physical therapy from your surgery. You can find it at healthykneescoach.com.
I am 69 yr old male. Had my TNR on 12 .7.23. Last summer I brought a battery assist bike and rode 2300 miles last year prior to surgery. I also did water aerobics 4 days a week. Both the bike riding and aroebics were helpful as I was so bad I couldn’t do anything 8:47 I was bone on bone . I really enjoyed it and it didn’t seem like work. Your tush WILL get used to it. Make sure your seat is adjusted high enough so you an have ease of movement. I am 2 months post with zero defection and on the way to 120 degrees deflection. I did the pre work and I had good physical therapists. Already I can walk without pain. Will do next knee this fall!
Bravo! Sounds like you're doing all the right things. It is almost like magic when you do the strength training and movement (especially through Cycling) and stick with it. I find that the beginning combination of two times per week, strength training and two times per week bicycle riding brings results and is a great place to start for most people.
It could be a couple of things- When you press up into the glute bridge, be sure to press through the heels of your feet, not the toes of your feet and that your hands are palm down and at your hips or try about 45° away from your hips. Next, it might be that your glutes (butt muscles) are really tight or very weak. Before pressing up into the bridge, squeeze your butt and then lift. If you still are not finding that comfortable, you can try the hip extension. Starting from table top position (on all fours) or standing with your hands against the wall, keeping With knee bent, Kick your heel behind you to feel your butt squeeze as you do it. The movement is really just straightening your leg at the hip and then return to a bend of your leg at your hip. Be sure to keep your hips stable in this position.
I am too old to ride a bike, I would end up in the ditch….what about one of those small cycle things? Living near the ocean, swimming is something I loved but now am afraid as I simply do not have the strength required to get away if I should have to.
PLUS. Riding a bike requires greater knee flexion of about 110 degrees! That range of motion is good for your knees. Swimming is also a wonderful no weight bearing activity, but knee flexion is only about 35 degrees when you kick.
I am 81, had TKR 10 yrs ago and it is fine. On December 21, I had my other knee done. Thinking that since I had done this before I was good to go. This knee is giving me grief. I am in Florida and the weather has not been that good and my knee hate the cooler weather and the humidity. I worked hard when I got home, no home care…and when the time came for physio, I had my knee flat and straight out and bending to almost 90%. Since physio, I am having some weird days where my knee hurts a lot and refuses to bend like it should. Seems like instead of going forward I am regressing. Also I cannot find a comfortable sleep position so I am severely sleep deprived and not feeling good about myself at all.
Hang in there! I know I had different recovery paths for my knees. Don't give up, keep doing the recovery work, focus on the small gains you can make with strength. If you haven't tried sleeping with a pillow between your knees, give that a try. I hope you find relief soon!
It seems like there should be great potential for PRP and stem cell therapy. I would love to see the studies that show the statistically significant consistent results.
I was right there with you - afraid of a total knee replacement. One of the best things that you can do is prepare so that you go into the surgery stronger and your recovery will be better. There were so many things that I learned on my first knee replacement that I wrote a book called "healthy knees, total knee replacement". I definitely recommend that for you! it answers many questions that you don't even know to ask. I wish you all the best. Also, if you are wondering, what kind of training to do, check out healthy kneesformula.com. That is my 16 week program that helps you prepare for or recover from knee surgery. All the best to you!
Oh darn! That is dissapointing for sure. Are you regularly exercising with bicycling and strength training? You may have much pain relief with building muscle to support knee and hip dominant movement. I can help you with that!
Haha- that has always been a bit of my last hurrah for my knee. I don't think they know I'm walking in… I just show up! My husband is always there to bring me home.
Well, of course, if you can avoid total knee replacement, avoid it! I worked for about 30 years trying to avoid mine. But there may come a time where the trade-off isn't worth it it's a scary thing because you want to be better off, not worse off, after your surgery. One of the best ways to work toward the successful outcome is to prepare ahead of time by doing the recommended exercises and to continue doing those exercises post physical therapy after your surgery. I was very frightened to have my knee replaced And so I worked probably doubly hard to be as prepared as I could. My knees have been a great success, and I am so pleased with having no more knee, pain and knees that function well I hope the same for you!
@@healthykneesforyou Good to hear a positive out come! I'm on the fence, I'm scared to death! Are you glad you had the procedure? I no every is different, I'm trying to educate myself,thanks for your comment.
Even with bone on bone, your synovial fluid is contained within your knee joint capsule. The joint capsule is lined with synovial cells that produce the synovial fluid.
All Orthopedic surgeons say, " your knee is bone on bone, You need a knee replacement" Find a MD that will offer other help than a $30,000, knee replacement!!!
@@barbarahaller79 Well, I think that is a huge over-generalization. The orthopedic surgeons that I have worked with personally and communicated with do not take that approach.
My upper joint was beginning to wear a grove in the lower leg bone. I waited as long as I could. I did become sentitary, and my body was becoming weaker. Had to retire from my job. I'm 3 weeks post op.
The knee joint capsule is lined with a synovial membrane which produces the synovial fluid for the joint. This joint capsule stays in tact even with a knee replacement.
Cycling is like a pump for the joint- as you pedal and bend your knee repeatedly, it helps to circulate the synovial fluid and that will help reduce friction in the joint.
Very, very helpful messages, so wish I’d found your channel a while back 😊 I’m 60 years old now 4 weeks post TKR and realising I was one of those who thought, “yip I’m fixed now!” But, no wow this is hard work and I’m a bit lazy 😁 but also cautious as I’ve also been told over doing things post surgery can be an issue too! I apparently need a replacement on the other side but a Con 2nd opinion advised I may not require this so I’m very interested in your content so I can help myself I don’t want another TKR if I can help it! 🥰🏴🇬🇧 subscribed!
Congratulations on your new knee! Rehab takes a while. Also have patience. Once you're through your rehab, the next step would be to continue with strength training and healthy movement. That's where Healthy Knees Formula comes in! All of the exercises are movements that you can, and should do for the rest of your life to maintain healthy legs and knees. It's not a guarantee that you wouldn't need to replace your other knee… But it may postpone it for a while or at least make you stronger before you go into surgery so that when you come out the recovery starts at a higher level. I have had one client, though, who had planned on a knee surgery, completed the course, and was so strong after that that her aches and pains were minimal and she cancelled her knee replacement. I wish you all the best. Please let me know if I can help! ~Robin
Oh my goodness. I’m sooooooo glad I found you. I watched your first video……I’ll go back and give it a thumbs up. I’m scheduled for a total knee replacement surgery in just a few weeks. I wasn’t even made aware of this option at all. I’m very very nervous about this surgery. 😮
Sorry for my late reply! Have you had your knee replacement surgery? How's it going for you? Remember to have patience as you recover… It takes a while! Once you are through with your PT, I hope you will consider following the Healthy Knees Formula course online - it is incredibly important to continue with your strength training and healthy movement so that you get the most out of your new knee! Please let me know if there's anything I can do to help ~Robin
Laura, I am so glad that my information could help you. I just returned from a 3 week trip in Peru that included a 5 day hike to Machu Picchu.... with my 2 replaced knees! Do all the strength training and indoor cycling you can before your surgery. I recommend that you follow the healthykneesformula course (its 16 weeks) and can pick up the course again after you are done with physical therapy post surgery. I wish you all the best! ~Robin - find the course here www.healthykneesformula.com
Unfortunately I’ve only just found your Utube site April 16, 2923, so I missed your workshop… hopefully you’ll have more videos with descriptions, that information would provide hope. My pain and arthritis is bad. Thank you.
Virginia, I know it can be so hard just to get through a day with that deep, grinding pain of arthritis. I've been there! I want to help you feel better and get stronger and maybe you'll find some of my videos with info you need - Here is a link to the video with the list of all that I posted last year on my channel: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-x50NZx1bMAA.html Also - I offer a 16 week online course that is perfect for someone who wants to get ready for - or maybe even postpone - a total knee replacement. You can find more info here: www.healthykneescoach.com/HK-Formula-YES
Your surgeon is talking about the newer replacements being more non, cementless. How long does it take for the bone growth to take place? It’s confusing, if they aren’t cemented, does it take longer to heal? I’m probably looking at left knee replacement. I have to have two screws removed first because I had an ACL surgery years ago. And the doctor told me I need cadaver bone graft for the one screw hole on my bone. UGH 😢.
Virginia, I found this information about a cementless implant "Cementless knee implants, also known as press-fit knee implants, have a rough, porous surface that encourages new bone growth. The new bone grows into the spaces in the implant, holding it in place without the need for cement. The bones within the knee are shaped with special tools so that they fit snugly with the implant. In some cases, screws or pegs may be used to hold the prosthetics in place while the bone grows. Currently, cementless implants are only available for total knee replacements." (from www.meneghinimd.com/specialties/cemented-vs-cementless-knee-replacement/). A cementless implant should have a tight fit to start with. As for healing time - either method (cementless or cemented) way you can count on 12 weeks of recovery - and then some.
I surely hope not 12 weeks My doctor said 6 weeks or less because everyone is different some of us are more physically active than others. I hope I go fast very soon.
Robin does a great job here. I’m a senior lady used to being active hiking walking etc. until I had to care for my mom in hospice. That’s when the problems started hips, knees etc. Mom is in heaven now and I just want my life back. Took PT doing bridges and a lot of strange moves with no real explanation of how the exercises were supposed to work. Results were disappointing at best. I am trying to forestall knee replacement and just happened upon Robin’s video series. Love this one !- Robin explains what each exercise does for your body with simple steps and explanations. This is soooo motivating ! Thank you so much and keep up the good work. 🙏👏🏻👏🏻💕
Annette, thank you so much! I am so glad that this was helpful for you. Keep doing the strength training - and riding a bike - may help you postpone a knee replacement. I also offer a whole 16 week video course called "Healthy Knees Formula" - you can find it here www.healthykneesformula.com. All the best to you!
Same to you! I'm so glad the video was helpful to you. If you want more, check out Healthy Knees Formula, my 16 week video course. Find it here: www.healthykneesformula.com
The bike seats really don't have a name - its all about the width. Some bike shops will measure your sitz bones and be able recommend the best seat for comfort.
Hi Pippi, Sorry to hear about your cartilage tear. I totally understand how painful that can be. The meniscus will not repair itself. It may settle down with time and not be so irritating. It is best to seek advice from your medical practitioner. If the meniscus continues to bother you, you might be able to have an arthoscopic surgery to trim out the loose bit of cartilage. Some people have had good results from PRP injections or Stem Cell applications - but that can be very expensive with no guaranteed results. It is always a good idea to get stronger - as you strengthen your muscles you may not notice the pain so much. All the best - Robin
I know you've said you chose Comformis for your knee replacement. Could you please do a video that explains why you chose it over the others on the market currently? Are there proven medical benefits to using Comformis over the myriad of others on the market? I find good information lacking as to what the benefits are. Thanks.
Great idea! I will definitely do a video about the ConforMIS knee and why my doctor recommended that for me. I'll jump the queue for that video and slip it in about 2 weeks!
Nathalie, Congrats on your new knee! Doing the seated foam rolling may feel really good as your quadricep muscles are "waking up" from the TKR surgery. Hang in there, it does get better!
