Workout Regimen After Knee Surgery?

[Shazam49]

I had total knee replacement back in late April, and I'm still undergoing physical therapy for stiffness (scar tissue) in that knee.

physical therapist has cleared me for doing workouts again, but this time I have to create a fitness regimen that will address limited flexion/extension in right knee, the arthritis in left knee and loss of weight and muscle mass (down to 140 lbs from 160 lbs) from post-surgery...

The new regimen would be done in a basic home gym (dumbbells, weight bench, basic elliptical, chest expander, stationary bike).

goals are: regain muscle mass, weight and get toned. I'm 68 years old, 5'11"" 140 lbs. (I had worked out at home for a number of years before right knee gave out in February).

Can members suggest what routines (weight training, aerobic, etc.) would be best for creating a new regimen appropriate to situation?

Thanks!

[Boss Man]

This should help.

Squats, 2 sets, 10 reps

Lunges, 2 sets, 10 reps

Good Mornings, 2 sets, 10 reps

Bench Press, 2 sets, 10 reps

Bent over Rows, 2 sets, 10 reps

Shrugs, 2 sets, 10 reps

Planks 30 seconds.

Keep the weights light. Use the smallest dumbells on small muscles and the next ones up on bigger muscles because you'll need time to adjust to weights again.

[Shazam49]

Thanks, Boss Man for your suggestions...

Believe I should avoid squats, as they may aggravate an arthritic left knee, and the lunges are problematic
with post-op right knee still undergoing therapy for scar tissue buildup...

Any suggested substitutes for these particular exercise?

[Boss Man]

Difficult; as the alternatives to squats would be leg extensions, split squats, step-ups, hack squats, one or two legged, leg presses or front and side lunges and for lunges the alternatives would be things like Hamstring curls and leg presses.

You could get minor residual effects on the Quads and Hamstrings, from such things like bent legged deadlifts however.

Step-ups might be okay for a squat alternative, in your situation, as you could change the height of the step based on your tolerance and range of motion, but I'm not sure what you could do for hamstring alternatives, save for bodyweighted stuff, yoga or pilaties and doing weighted quad stuff and bodyweighted hamstring stuff, could cause a muscle imbalance.

I would suggest doing leg presses on as light a weight as possible and see what happens, because you'll be working both muscle groups.

[Shazam49]

While I'm still pondering your informed feedback, Boss Man, I'm impressed with the
timeliness of your responses...

Posting on some other fitness forums, the response rate is nowhere near
as fast as this one, Thanks!

[Boss Man]

Well we can't guarantee anything, but we try within reason, to comment with reasonable expedience most days .