Look After Your Legs

@Mt61 As much as anything it's a psychological thing concerned with kneeling onto a long scar, that's been my experience so far. And that's not taking into account how much flexibility has been achieved - that outcome can differ hugely between those in recovery.
I've found a method on you tube that I think looks possible, so I'm going to try working towards that. I don't know how to link but it's called "How and why to practice the Barry get-up exercise" by Peter Attia
And I agree @Tomatina I'm not sure when, if ever, I've last got up off the floor or even crossed my legs, probably around 1975!
Thanks @NoisySnail for starting a really stimulating discussion.
What I'm taking away from this is that we each have to start with where we are now and do our best to make any improvement from that starting point. I'm trying to only compare myself with where I was yesterday, rather than with anyone else's journey. This is helping me to stay positive and hopeful, even if progress is miniscule 😊

If it's any help I'm fairly fit and flexible but I can't get up off the floor with my legs crossed either. Not even close (though I can do it using knees). What's more, I'm pretty sure I couldn't have done it in my teens or 20s so it may be just a matter of different physical types. Also it just seems a very unnatural way to get up off the floor!
Otherwise there's been a lot of useful advice on this thread.

I've heard this, too. Maybe it depends on the device inserted?

"About 60% to 80% of patients report difficulty kneeling or an inability to kneel after a total knee replacement..."

Can You Kneel After a Knee Replacement? (verywellhealth.com)

My surgeon says that once I have my knees replaced I won’t ever be able to knee down, is this true- knew a bloke who use to bounce on his artificial knees just to show he could- thought he was being a clever dick to be honest

Given hip surgery wait is nearly four years I say keep hips supple

I have the same issue in that I can't fully bend my knee or kneel on my knee after surgery and I can't work out how to get up off the floor. @lljkk do you have a link to the alternative ways to achieve this please?

It’s good to practice regularly while you can. I learnt a technique from a you tube video after falling and not being able to get up. I was 6 stone heavier though! I now can get up easily. My DH uncle in his 90s had a fall and was not found till three hours had passed, poor man. He was nit overweight just very old.

This is such a good thread and like others, I am including some advice in my daily activities.

I have had two frozen shoulders and have found that taking magnesium glycinate has really helped with the movement (unless it’s coincided with their unfreezing period!).

There are at least 7 different ways to get off floor without using hands. Most of them don't involve a kneeling position.

ps: I can reliably do 5 .... teen DSs can do 6-7.
My knees are technically dodgy, history of patellar tendonitis in both.

Sorry there was a shoulder connection- you don’t realise how much you use your arms for mobility until they go wrong! Having a shoulder problem exacerbated the feeling of being beached! So yes, build up your legs and look after your shoulders!

Covid and the potential need to be carried or picked up off the floor was a big motivator for weight loss for me. I’d been obese but very strong and active, so didn’t see it as a big issue- at least not the biggest issue in my life.

When I became unwell, I lost strength at a phenomenal speed and had so much pain when I moved. I quickly put on more weight as well and found myself feeling ’beached’.

The right meds, a physio, then being furloughed and lockdown really helped me get back on track.

I have plateaued, progress wise, but want to stave off decline if I can’t actually improve! 🤣

@Maglian

thsnk you, it was a bit scary, but not too bad once I realised I hadn't done any serious damage & I pulled down some bedding on the way down so I knew that, at worst it would be a night on the floor, but I could keep warm at least.

Last time I fell, it was outside (tripped over a stray builders block), couldn't get up (even with help) needed an ambulance with drugs and a hydraulic chair lift. Got taken to hospital during Covid, terrified. Had my shoulder replaced.

I was worried I'd end up back in hospital, but thankfully not.

Not long before I could no longer kneel, I could get up with no hands.

Apparently the walking back downhill part is very important for developing your "brakes", aiding in falls' prevention.

I try to do a small hill every day, and have really strengthened my calves.

Also important for maintaining balance is to walk on uneven surfaces - so go onto the grass and off the path or road from time to time.

Dr Jo on YouTube has lots of exercises for different physical ailments - see example below. She is a qualified, experienced physiotherapist and I find her explanations very clear.

Obviously check with your doctor if you have any concerns about whether these exercises are suitable. Seeing a physiotherapist in real life is always a good idea.

It sounds to me as though you could do with finding a good physiotherapist to identify the root causes of the problems that you have, to give you an individualised exercise plan.
Just a couple of visits to a physio, then practicing the exercises you are given can sometimes be all it takes to enable you to continue to do activities that are important to you.

Thank you @PaminaMozart and @dowereallyknow

I’ll add the calf raises, along with Achilles stretches on the bottom step.

The other exercises are things I’ve already tried and failed. Too advanced, too exhausting.

Supporting my own body weight is a struggle. Getting up and down off the floor. I despise feeling trapped on the floor.

Those bigger movements wrench the rest of my body out of line and require massive core strength. That’s exhausting.

I need to build on things I can already do, and things I desperately need to get more stamina at, like stairs.

I have to work at getting out of bed, and rolling over in the night. Mornings and nights are bad. I peak in the afternoons, if I’m lucky! 😅

Sounds like you have a good plan. You could add calf raises. Hold a door handle or chair back. Go up onto toes and back down 10x

If you can get a very lightweight resistance band (Amazon) that would be very good. Slip around your legs
Whilst sitting bring up to just under knees level and sitting up straight push knees out and back 10x

Whilst standing around ankles hold back of chair or wall and standing on inside leg push outside leg out to the side stretching the band. 10x
Do the same bit kick back 10x

Use the lightest resistance if you find things hard this will work inner and outer thigh plus glutes

@pickledandpuzzled - these are a couple of great little workouts for strengthening legs and hip flexors:

So off the back of this thread, I’ve swapped my routine from some strength based exercises I couldn’t face doing to some mobility stuff mentioned here.

I’m going to do everything once a day- the sit to stand for 60 secs, the stairs at speed, the kneel to stand and the moisturising. I seen a hip flexor exercise I can do, as well. My friend has taken a base line and we’re going to see if there’s any improvement in a month.

That’s on top of postural/physio, dog walk and tai chi.

That is huge for me. I couldn’t do a spin class if my life depended on it and I don’t know what peloton actually is. My strength is appalling and I struggle to get in the car after a longish walk. But I will not be getting bungalow legs, no siree!

And I completely understand what @NoisySnail is aiming for. Some of us just can’t do what others can, but we need to work on maintaining and building our mobility rather than more traditional ideas of getting fit!

The Blue Zone on Netflix recommended walking up steep hills to keep fit into your old age.

I don't have gym membership anymore but I walk up a big hill 3 times a week (200m elevation gain according to Strava) and sometimes walk down depending on timing!

If anyone wants a 60 day peloton app trial just PM me
It's got mobility, Pilates, meditation, stretching classes and adaptive mobility ones plus audio walks

Good idea, thank you. I know stretches are good. I did Pilates for ten years before I had to give it up, and I do miss it.

Have you checked out low impact exercise classes on youtube that you can literally do from your seat? There really is something for everybody.
Some gyms also have PTs for people with physical impairments. Might be worth asking around.