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Post-Total Knee Replacement Stiffness - 7+ Week Plan

Generated by MMSx Authority Team

Overview: Post-total knee replacement (TKR) stiffness is a common challenge following surgery, characterized by limited knee flexion (bending) and extension (straightening). This stiffness can be caused by scar tissue formation, swelling, or fear of movement. This 7+ week plan follows the NEEBAL framework (Neutral → Elasticity → Endurance → Balance → Activation → Load) to systematically address the issue. The goal is to first safely restore and maintain a full range of motion, followed by strengthening the surrounding muscles to support the new joint. All movements should be performed with a focus on consistency and gradual progression, always respecting pain levels.

Pain Profile (10 Parameters)

Technical Name: Post-Total Knee Replacement (TKR) Stiffness
Layman's Description: Stiffness and limited mobility after total knee replacement.
Common Triggers: Prolonged sitting, inactivity, and a lack of consistent, gentle movement.
Movement Pattern Involved: Knee flexion and extension, particularly the inability to fully bend or straighten the knee.
Region / Body Part: The entire knee joint, specifically the joint line and surrounding musculature.
Pain Type: A feeling of tightness, restricted movement, and a dull, aching sensation.
Severity / Stage Tags: Post-operative, chronic stiffness.
Suggested Drill Focus: Gentle range of motion exercises, isometric holds, and scar tissue mobilization.
Red Flags: Significant redness, excessive warmth, fever, or a feeling of something "giving way" in the knee.

Warm-Up (5–7 mins)

Light Cardio (2 min): Gentle walking or stationary cycling to increase blood flow to the joint.
Supine Ankle Pumps (2 min): Lie on your back. Gently point your toes away from you, then pull them back toward your body.
Supine Pelvic Tilts (1 min): Lie on your back. Gently rock your pelvis forward and back to gently mobilize the spine and pelvis.
Glute Bridges (10-15 reps): Gentle activation to wake up the glutes, which are crucial for hip and knee stability.

Cooldown (5–7 mins)

Diaphragmatic Breathing (2 mins): Lie on your back. Focus on slow, deep belly breaths to promote relaxation.
Gentle Hamstring Stretch (1 min each side): Lie on your back and gently pull one knee toward your chest with a towel or band around the foot to gently stretch the hamstring.
Gentle Quad Stretch (1 min each side): Standing, hold onto a chair for balance. Gently pull your ankle towards your buttock.
Self-Assessment (1 min): Briefly assess current discomfort and overall feeling of relaxation. Note any changes.

Written/Suggested by MMSx certified Professionals (MMSx Authority) — NEEBAL framework applied.

Disclaimer: This rehabilitation program is educational and follows evidence-based principles. **This program is designed for the rehabilitation stage and should only be initiated with direct approval from your medical professional. Individuals with persistent pain, numbness, or tingling should be immediately assessed and cleared by a medical professional.** Stop any exercise that causes increased pain, a grinding sensation, or other concerning symptoms. This is not medical advice. MMSx Authority, TrainersEye, and affiliates disclaim liability for injuries or adverse outcomes.