Daily Habits to Support Healing After Joint Replacement
1. Stick to Your Exercise Plan
One of the most important things you can do after surgery is to keep up with your prescribed total knee replacement exercise or therapy routine. Our physiotherapists will work with you to craft an exercise plan, tailored to your specific surgery—whether it’s a knee replacement, hip replacement, or shoulder replacement.
These exercises are designed to enhance mobility, strengthen the muscles around your new joint, and reduce stiffness. A few common exercises we often recommend include:
- Heel slides for knee and hip mobility
- Straight leg raises to build muscle strength
- Ankle pumps to promote circulation and prevent blood clots
- Gentle walking for overall mobility
The key is to start gradually and slowly build up the intensity of your movements as your body heals. Don’t rush it—your new joint needs time to adjust!
2. Use Ice and Elevation to Reduce Swelling
Swelling is a normal part of recuperation after joint replacement, but it’s something we can manage easily. Ice therapy is an effective way to minimize inflammation and numb any pain. Apply an ice pack to the affected area for about 15-20 minutes a few times a day, especially after exercise or physical therapy.
For added benefit, elevate the joint while icing. For example, if you’ve had a knee replacement, propping your leg up on a couple of pillows can help reduce swelling and encourage better circulation.
3. Get Plenty of Rest and Sleep
Rest is when your body does the bulk of its healing, so it’s essential to prioritize sleep. You might find it tricky to get comfortable after a hip replacement or shoulder replacement, but there are ways to improve your sleeping environment.
Use pillows to elevate your legs or support your shoulder to reduce pressure on the new joint. Our physiotherapists often recommend sleeping on your back initially to avoid putting too much strain on your healing joint. Good sleep promotes faster healing, reduces inflammation, and helps you feel more energized for your daily exercises.
4. Stay Hydrated and Eat a Balanced Diet
Proper nutrition plays a vast role in healing after surgery. Your body needs extra fuel to repair tissues and build strength. Focus on foods rich in:
- Protein (like lean meats, fish, and legumes) to support tissue repair
- Fiber (including whole grains, fruits, and vegetables) to keep your digestion on track, especially if you’re less active
- Calcium and Vitamin D (think dairy, leafy greens, and fortified foods) to strengthen your bones
Equally important is staying hydrated. Water helps keep your joints lubricated, flushes out toxins, and supports overall bodily function. Aim for at least 6-8 glasses of water a day or more if your physiotherapist suggests it.
5. Maintain Joint Protection and Use Mobility Aids
During the first weeks of recovery, you’ll likely need to rely on a cane, walker, or crutches to move around safely. This isn’t a sign of weakness; it’s about giving your body the support it needs while your new joint heals.
Our physiotherapists will guide you on how to properly use these aids, whether after a hip replacement, knee replacement, or shoulder replacement. Avoid bending, twisting, or lifting heavy objects, as these movements can put unnecessary strain on the new joint. And remember, it’s okay to ask for help during this phase.
6. Practice Deep Breathing Exercises
You might not immediately think about your lungs after a joint replacement, but practicing deep breathing exercises is crucial. This helps prevent post-surgical complications like pneumonia and promotes relaxation, which can reduce pain. We recommend spending a few minutes a day on deep breathing, especially if you’re feeling tense or anxious about your recovery.
