I’ve had chronic pain for the last 9 years. Arthritis and osteoarthritis in my fingers, wrists, jaw, hips, and my knees. Over a month ago, I had knee replacement surgery. Now the knee pain is constant, as is stiffness!
After most surgeries, you want to rest and stay still. With knee replacement surgery you get moving right away! In fact, days after surgery you start moving to regain the range of movement of the knee. There are specific physiotherapy exercises that are recommended to do 10-20 repetitions, 3x per day. Honestly, It is a special kind of hell.
Although I achieve the hoped for range of movement, each time I go to exercise my knee I feels like I am starting over. My brain goes into “fear mode” as I begin each set, knowing that it is going to be painful.
Here are some tips I use to help calm my brain and prepare for the pain. Give them a try, and let me know how they work for you!
🪑 I ice my knee, and my calf prior to the exercises.
🪑 While on ice, I visualize myself walking down my street and to the local pond.
🪑 I see myself playing with my grandchildren and being able to run after them.
🪑 After icing, I breathe in and slowly out 6 times using the finger breathing technique
🪑 Then I embrace my physio exercises instead of bracing
🪑 I end with listening to relaxation music as a treat/ reward