What are the best resistance training methods to prepare Joint replacement surgery and recover post surgery    

    The best resistance training methods to prepare for joint replacement surgery and recover post-surgery will vary depending on the specific joint being replaced and the individual's current fitness level. However, some general recommendations include:

Pre-surgery: It is important to consult with a physical therapist or certified fitness professional coach with the knowledge of how to work with and train individuals with joint and mobility limitations. These professionals have the experience to develop a personalized exercise plan that focuses on strengthening the muscles (for example the Quadriceps and Hamstrings in regards to the knee ) and opposing joints surrounding the joint that will be replaced (hip and ankle in regards to the knee). This also will help improve joint stability and range of motion, as well as prepare the body for the demands of surgery and rehabilitation, which is very important to help speed up your recovery and help prevent additional complications, such as blood clotting. 

Post-surgery: In the immediate post-surgery period, it is important to follow the rehabilitation plan prescribed by your surgeon and physical therapist to promote healing and regain range of motion. These movements help with the remodeling process of the joint repair, and helps the ligaments and tendons re-adjust around the changes that occur when the space between the two bones of the joint. This typically includes exercises such as mobility and stability exercises, stretching, and light resistance training using elastic bands or light weights. As you progress in your recovery, your therapist or certified trainer/coach may increase the intensity and complexity of your exercises to insure the strength, and stability of the joint and to ensure you are confident doing basic movements without any physical compensation from other areas of the body.  

Long-term: After the surgery, it is important to maintain your mobility, stability  and strength training program for the surrounding muscles and joints to maintain a good joint function and prevent future injury. The focus should be on progressive and balanced resistance training, including exercises that target multiple muscles, both (anteriorly front of the body) and posteriorly (back of the body) with a focus on the quality of basic movement patterns first and increasing the load second. Consistency is key to a healthy and speedy recovery. 

Three important facts to know in order to have successful surgery and recovery:

1. The recovery process can vary depending on the individual's physical limitations and fitness level before surgery, so working with a physical therapist and or a knowledgeable certified trainer coach is important so that you may understand the limitations with in your movement due to the level of pain you experience during specific movements.

2. It is important to listen to your body and not push yourself too hard too soon, but don’t try to avoid pain and discomfort, doing this will only limit you recovery and may lead to using other areas of the body to help and compensate and lead to other joint and mobility issues in the future. Limited but manageable pain and discomfort is apart of the healing process - you can’t have roses without fertilizer and rain.

3. This process is not going to be easy, but you can simplify it by working with your team which should consist of a physical therapist and certified personal trainer, who hopefully can work together to get you back in the game of life and away from pain.