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Keeping in Shape After an Orthopedic Injury

Recovery following a sports injury or surgery can be tedious. The loss of fitness can be frustrating. The best way to deal with the recovery blues is to ease back into exercise with some of the following advice and tips from those who have suffered from orthopedic injuries. If you are dealing with an orthopedic injury, we would love to help you on the road to recovery. Call Orthopaedic Specialists of Connecticut at 203-775-6205

Recovery following a sports injury or surgery can be tedious. The loss of fitness can be frustrating. The best way to deal with the recovery blues is to ease back into exercise with some of the following advice and tips from those who have suffered from orthopedic injuries:

• Getting Off the Couch Is Key
You know your body, and you should be honest about what you can handle following an injury and some downtime. The best approach is to talk to your doctor or a trusted orthopedic specialist who can guide you through the process of recovery. Explain that you want to stay fit and active, and they can assess your needs and abilities. People recovering from injury are able to exercise at the gym and perform useful stretches. Ask about a simple gym routine that you can follow, or light stretching to facilitate flexibility and healing.
• Listen to Your Doctor and Don’t Push It
If your doctor advises you to avoid putting weight on an injured leg, arm, or joint – follow this advice! It’s best not to push yourself to the point of pain. If you’re simply not sure about a movement, ask.
• What You Eat and How You Think Are Important
Good, nutritious food will encourage faster recovery, will give you energy, and will help you stay active during your downtime. It is important to avoid constipating foods, as this is often a side effect of pain medication. Mental health is key, so ensure that you are thinking positively. Scientists have long drawn correlations between positivity and physical healing, so give yourself some love and keep anxiety as far away as possible.
• Get Creative with Your Movement
The fastest way to increase your motivation to exercise is to change up your routine. If you are suffering from an orthopedic injury, you may need to think about adjusting your motions, using machines and weights at the gym differently, or strengthening other parts of the body to avoid the injured area.

If you are dealing with an orthopedic injury, we would love to help you on the road to recovery. Call Orthopaedic Specialists of Connecticut at 203-775-6205, or visit our website for more information: Orthopaedic Specialists of Connecticut – http://ctorthopaedic.com/.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, based in Brookfield, CT and Danbury, CT, provides comprehensive orthopaedic care, sports medicine, joint replacements, and interventional pain management to patients of all ages.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, provides orthopedic care including: orthopedic examination, foot surgery, ankle surgery, hand surgery, hip surgery, hip replacement, hip resurfacing, knee surgery, knee replacement, orthopedic oncology, shoulder surgery, elbow surgery, and MAKOplasty.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, also provides sports medicine, physical therapy, pain management, interventional pain management, radiology, x-ray, ultrasound, cortisone injection, and PRP injections.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, treats sprains, fractures, ligament tears, arthritis, musculoskeletal pain, neurological pain, cancer pain, neck pain, and back pain.

Total Shoulder Replacement

Phase I (Weeks 0-6)

  • Sling immobilization  for first 4-6 weeks–out of sling to do home exercise program (pendulums) twice daily
  • Range of Motion – PROM -> AAROM -> AROM as tolerated except No Active Internal Rotation/Backwards Extension For 6 Weeks (Protect Subscapularis Repair)
    • Week 1 Goal: 90° Forward Flexion, 20° External Rotation at the Side, Maximum 75°Abduction
    • Week 2 Goal: 120° Forward Flexion, 40° External Rotation at the Side, Maximum 75° Abduction
  • Therapeutic Exercise
    • Grip Strengthening
    • Pulleys/Cane
    • Elbow/Wrist/Hand Exercises
    • Teach Home Exercises — Pendulums
  • Heat/Ice before and after PT sessions

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Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, based in Brookfield, CT and Danbury, CT, provides comprehensive orthopaedic care, sports medicine, joint replacements, and interventional pain management to patients of all ages.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, provides orthopedic care including: orthopedic examination, foot surgery, ankle surgery, hand surgery, hip surgery, hip replacement, hip resurfacing, knee surgery, knee replacement, orthopedic oncology, shoulder surgery, elbow surgery, and MAKOplasty.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, also provides sports medicine, physical therapy, pain management, interventional pain management, radiology, x-ray, ultrasound, cortisone injection, and PRP injections.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, treats sprains, fractures, ligament tears, arthritis, musculoskeletal pain, neurological pain, cancer pain, neck pain, and back pain.

Reverse Total Shoulder Replacement

Phase I (Weeks 0-6)

  • Sling immobilization  for first 6 weeks–out of sling to do home exercise program (pendulums) twice daily
  • Therapeutic Exercise
    • Grip Strengthening
    • Elbow/Wrist/Hand Exercises
    • Teach Home Exercises — Pendulums
  • Heat/Ice before and after PT sessions 

Read more

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, based in Brookfield, CT and Danbury, CT, provides comprehensive orthopaedic care, sports medicine, joint replacements, and interventional pain management to patients of all ages.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, provides orthopedic care including: orthopedic examination, foot surgery, ankle surgery, hand surgery, hip surgery, hip replacement, hip resurfacing, knee surgery, knee replacement, orthopedic oncology, shoulder surgery, elbow surgery, and MAKOplasty.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, also provides sports medicine, physical therapy, pain management, interventional pain management, radiology, x-ray, ultrasound, cortisone injection, and PRP injections.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, treats sprains, fractures, ligament tears, arthritis, musculoskeletal pain, neurological pain, cancer pain, neck pain, and back pain.

Posterior Cruciate Ligament (PCL) Reconstruction with Achilles Allograft

Phase I (Weeks 0-4)

  • Weightbearing:  As tolerated with crutches (may be modified if concomitant posterolateral corner reconstruction, meniscal repair/meniscal transplant or articular cartilage procedure is performed)
  • Hinged Knee Brace: 
    • Locked in full extension for ambulation and sleeping (Weeks 0-1)
    • Locked in full extension for ambulation – removed for therapy sessions (Weeks 1-4)
  • Range of MotionWeeks 0-1: None, Weeks 1-2: PROM 0-30°, Weeks 2-4: PROM 0-90° (MAINTAIN ANTERIOR PRESSURE ON PROXIMAL TIBIA AS KNEE IS FLEXED FROM WEEK 1-4—NEED TO PREVENT POSTERIOR SAGGING AT ALL TIMES)
  • Therapeutic Exercises
    • Quad/Hamstring sets and ankle pumps
    • Straight-Leg Raise with brace in full extension until quad strength prevents extension lag
    • Hip abduction/adduction – for hip pain
    • Hamstring/Calf stretch – Calf press with theraband progressing to standing toe raises with knee in full extension 

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Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, based in Brookfield, CT and Danbury, CT, provides comprehensive orthopaedic care, sports medicine, joint replacements, and interventional pain management to patients of all ages.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, provides orthopedic care including: orthopedic examination, foot surgery, ankle surgery, hand surgery, hip surgery, hip replacement, hip resurfacing, knee surgery, knee replacement, orthopedic oncology, shoulder surgery, elbow surgery, and MAKOplasty.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, also provides sports medicine, physical therapy, pain management, interventional pain management, radiology, x-ray, ultrasound, cortisone injection, and PRP injections.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, treats sprains, fractures, ligament tears, arthritis, musculoskeletal pain, neurological pain, cancer pain, neck pain, and back pain.

Osteochondral Autograft Transplant (OATS)

Phase I (Weeks 0-6)

  • Weightbearing:  Non-weightbearing
  • Bracing:
    • Hinged knee brace locked in extension (week 1) – remove for CPM and rehab with PT
    • Weeks 2-6: Gradually open brace in 20° increments as quad control is obtained
    • D/C brace when patient can perform straight leg raise without an extension lag
  • Range of Motion – Continuous Passive Motion (CPM) Machine for 6-8 hours per day for 6-8 weeks
    • Set CPM to 1 cycle per minute – starting at 40°of flexion
    • Advance 10° per day until full flexion is achieved (should be at 100° by week 6)
    • PROM/AAROM and stretching under guidance of PT
  • Therapeutic Exercises
    • Patellar mobilization
    • Quad/Hamstring/Adductor/Gluteal sets – Straight leg raises/Ankle pumps
    • Stationary bike for ROM 

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Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, based in Brookfield, CT and Danbury, CT, provides comprehensive orthopaedic care, sports medicine, joint replacements, and interventional pain management to patients of all ages.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, provides orthopedic care including: orthopedic examination, foot surgery, ankle surgery, hand surgery, hip surgery, hip replacement, hip resurfacing, knee surgery, knee replacement, orthopedic oncology, shoulder surgery, elbow surgery, and MAKOplasty.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, also provides sports medicine, physical therapy, pain management, interventional pain management, radiology, x-ray, ultrasound, cortisone injection, and PRP injections.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, treats sprains, fractures, ligament tears, arthritis, musculoskeletal pain, neurological pain, cancer pain, neck pain, and back pain.

Osteochondral Allograft Implantation

Phase I (Weeks 0-6)

  • Weightbearing:  Non-weightbearing
  • Bracing:
    • Hinged knee brace locked in extension (week 1) – remove for CPM and rehab with PT
    • Weeks 2-6: Gradually open brace in 20° increments as quad control is obtained
    • D/C brace when patient can perform straight leg raise without an extension lag
  • Range of Motion – Continuous Passive Motion (CPM) Machine for 6-8 hours per day for 6-8 weeks
    • Set CPM to 1 cycle per minute – starting at 40°of flexion
    • Advance 10° per day until full flexion is achieved (should be at 100° by week 6)
    • PROM/AAROM and stretching under guidance of PT
  • Therapeutic Exercises
    • Patellar mobilization
    • Quad/Hamstring/Adductor/Gluteal sets – Straight leg raises/Ankle pumps 

Read more

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, based in Brookfield, CT and Danbury, CT, provides comprehensive orthopaedic care, sports medicine, joint replacements, and interventional pain management to patients of all ages.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, provides orthopedic care including: orthopedic examination, foot surgery, ankle surgery, hand surgery, hip surgery, hip replacement, hip resurfacing, knee surgery, knee replacement, orthopedic oncology, shoulder surgery, elbow surgery, and MAKOplasty.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, also provides sports medicine, physical therapy, pain management, interventional pain management, radiology, x-ray, ultrasound, cortisone injection, and PRP injections.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, treats sprains, fractures, ligament tears, arthritis, musculoskeletal pain, neurological pain, cancer pain, neck pain, and back pain.

Meniscus Allograft Transplantation

Phase I (Weeks 0-8)

  • Weightbearing:
    • Weeks 0-2:  Partial Weightbearing (up to 50%)
    • Weeks 2-6:  Advance to WBAT with crutches (d/c crutches at 4 weeks post-op if gait normalized)
  • Hinged Knee Brace:  worn for 6 weeks post-op
    • Locked in full extension for ambulation and sleeping – remove for hygiene (Week 1)
    • Locked in full extension for ambulation– remove for hygiene and sleeping (Week 2)
    • Set to range from 0-90° for ambulation- remove for hygiene and sleeping (Weeks 3-6)
    • Discontinue brace at 6 weeks post-op
  • Range of Motion – PROM -> AAROM -> AROM as tolerated
    • Weeks 02:  Non-weightbearing 0-90°
    • Weeks 28:  Full non-weightbearing ROM as tolerated – progress to flexion angles greater than 90°
  • Therapeutic Exercises
    • Quadriceps sets, heel slides, straight leg raises, patellar mobilizations, co-contractions (Weeks 0-2)
    • Add heel raises and terminal knee extensions (Weeks 2-8)
    • Activities in brace for first 6 weeks – then without brace
    • No weightbearing with flexion > 90° during Phase I
    • Avoid tibial rotation for first 8 weeks to protect the meniscal allograft

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Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, based in Brookfield, CT and Danbury, CT, provides comprehensive orthopaedic care, sports medicine, joint replacements, and interventional pain management to patients of all ages.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, provides orthopedic care including: orthopedic examination, foot surgery, ankle surgery, hand surgery, hip surgery, hip replacement, hip resurfacing, knee surgery, knee replacement, orthopedic oncology, shoulder surgery, elbow surgery, and MAKOplasty.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, also provides sports medicine, physical therapy, pain management, interventional pain management, radiology, x-ray, ultrasound, cortisone injection, and PRP injections.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, treats sprains, fractures, ligament tears, arthritis, musculoskeletal pain, neurological pain, cancer pain, neck pain, and back pain.

Latarjet Coracoid Process Transfer

Phase I (Weeks 0-4)

  • Sling to be worn at all times except for showering and rehab under guidance of PT
  • Range of Motion – True Passive Range of Motion Only to Patient Tolerance
    • Goals: 140° Forward Flexion, 25° External Rotation in the 30° abducted position, 60-80° Abduction in the plane of the scapula without rotation, Limit Internal Rotation to 45° with the shoulder in the 30° abducted position
    • Maintain elbow at or anterior to mid-axillary line when patient is supine
  • Therapeutic Exercise – No canes or pulleys during this phase
    • Codman Exercies/Pendulums
    • Elbow/Wrist/Hand Range of Motion and Grip Strengthening
    • Isometric Scapular Stabilization
  • Heat/Ice before and after PT sessions 

Read more

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, based in Brookfield, CT and Danbury, CT, provides comprehensive orthopaedic care, sports medicine, joint replacements, and interventional pain management to patients of all ages.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, provides orthopedic care including: orthopedic examination, foot surgery, ankle surgery, hand surgery, hip surgery, hip replacement, hip resurfacing, knee surgery, knee replacement, orthopedic oncology, shoulder surgery, elbow surgery, and MAKOplasty.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, also provides sports medicine, physical therapy, pain management, interventional pain management, radiology, x-ray, ultrasound, cortisone injection, and PRP injections.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, treats sprains, fractures, ligament tears, arthritis, musculoskeletal pain, neurological pain, cancer pain, neck pain, and back pain.

Combined Anterior Cruciate Ligament (ACL) and Medial Collateral Ligament (MCL) Reconstruction

Phase I (Weeks 0-4)

  • Weightbearing:  Touch-down weightbearing
  • Hinged Knee Brace:  Locked in full extension for ambulation and sleeping
  • Range of Motion – PROM 0-30⁰
  • Therapeutic Exercises
    • Quadriceps Strengthening/ Straight-Leg Raise with brace in full extension until quad strength prevents extension lag
    • Patellar mobilization
    • Non-weightbearing stretch of the Gastroc/Soleus 

Read more

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, based in Brookfield, CT and Danbury, CT, provides comprehensive orthopaedic care, sports medicine, joint replacements, and interventional pain management to patients of all ages.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, provides orthopedic care including: orthopedic examination, foot surgery, ankle surgery, hand surgery, hip surgery, hip replacement, hip resurfacing, knee surgery, knee replacement, orthopedic oncology, shoulder surgery, elbow surgery, and MAKOplasty.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, also provides sports medicine, physical therapy, pain management, interventional pain management, radiology, x-ray, ultrasound, cortisone injection, and PRP injections.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, treats sprains, fractures, ligament tears, arthritis, musculoskeletal pain, neurological pain, cancer pain, neck pain, and back pain.

Biceps Tenodesis

Phase I (Weeks 0-4)

  • Sling immobilization to be worn at all times except for showering and rehab under guidance of PT
  • Range of Motion –PROM -> AAROM -> AROM of elbow as tolerated without resistance (allows biceps tendon to heal into new insertion on the humerus without being stressed), AROM of shoulder (no restriction)
    • Goals: full passive flexion/extension at elbow and full shoulder AROM
    • Encourage pronation/supination without resistance
    • Grip strengthening
  • Heat/Ice before and after PT sessions 

Read more

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, based in Brookfield, CT and Danbury, CT, provides comprehensive orthopaedic care, sports medicine, joint replacements, and interventional pain management to patients of all ages.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, provides orthopedic care including: orthopedic examination, foot surgery, ankle surgery, hand surgery, hip surgery, hip replacement, hip resurfacing, knee surgery, knee replacement, orthopedic oncology, shoulder surgery, elbow surgery, and MAKOplasty.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, also provides sports medicine, physical therapy, pain management, interventional pain management, radiology, x-ray, ultrasound, cortisone injection, and PRP injections.

Orthopaedic Specialists of Connecticut, also known as Orthopedic Specialists of Connecticut, treats sprains, fractures, ligament tears, arthritis, musculoskeletal pain, neurological pain, cancer pain, neck pain, and back pain.