Hi osubucks,
I'm 17 days post op and have had knee pain since my December 20th bilateral surfacing. Yesterday at my 2 week follow up, surgeon says knee pain's normal and due to muscle spasm, new use, and new alignment. Doc and PT Harry said to do:
Bent Knee Rolled to the Side - Lie flat on your back in bed. Flatten the passive leg on the mattress. Bend your other knee with the sole of your foot beside the knee of the passive leg. Directly under your bended knee, position your foot and slowly roll knee open & out to the side of the bed. You can place a bolster under the rolled out knee & rest it to support full relaxation of your adductors, or roll out knee unassisted for an extended stretch. Alternate knees 20+ reps.
Half Bridge Pose - also a yoga pose (Setu Bandha): Lie on your back. Bend knees close to the body, Hip width apart, lift up the buttocks up only half way - 3 to 5 inches, and tighten your core and glutes. Place arms below the body to support the waist. 20+ reps.
Standing Knee Bend - Place chair behind you with the seat raised with 3 pillows on it. Grasp a bar, ledge, or walker for stability in front of you. Bend leg behind you with your heel stretching toward your glutes. Hold a few seconds for 10+ reps.
Modified Partial Squats - Squat onto the chair with the 3 pillows staced on it.
Self Massage - For about 5 minutes, use a tennis ball or a rolling pin to massage up and down from your knee to your groin, gently loosening the tight spots.
Good luck with your healing knees!
One