Over 50 Basketball

📘 Week 4 TKR Update: Don’t Get Discouraged

One thing I want to share this week…

👉 If your pain increases after physical therapy — don’t panic. It’s normal.

I’ve been off most pain meds except Tylenol and Celebrex, but after PT this week, the pain ramped up enough that I went back to Tramadol at night, and even needed it the next day.

And that’s OK.

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The Thigh Pain Is Real

My quad/thigh has been the biggest issue lately.

I spoke with another very active guy my age — he’s only 7 days post-op — and he’s dealing with the same thing.

What we’re both hearing:
👉 Stronger legs = tougher manipulation during surgery (especially the IT band)
👉 Which can lead to more thigh pain during recovery

Makes sense.

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What My Week 4 PT Looks Like

I’m going to PT once a week, but working out on my own every other day (same program in the gym at my building).

Mobility & Activation
• Heel slides – 3 sets of 10
• Knee extension (flattening back of knee) – 2–3 sets of 10
• Heel stretches w/ 5 lb ankle weight – 3 sets of 10

Strength Work
• Leg raises (various angles) – 3 sets of 10
• Seated leg raises – 3 sets of 10

Weight Room
• Seated leg press (both legs) – 160 lbs, 3×10
• Step-ups (20” box) – 2×15
• Sled push – 135 lbs, ~30 yards × 3

Cardio Finish
• Bike – 10 minutes @ resistance 10
• First 6 min: ~65 RPM
• Last 4 min: Tabata intervals
• 20 sec hard (80+ RPM)
• 10 sec easy

By the end, I’m sweating — but no sharp pain, just a solid workout.

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Real Talk on Recovery

My first TKR was at 60.
This one is at 72.

👉 It hurts more this time. Recovery is slower. That’s just reality.

Even if you’re in great shape (and I was), your body heals differently.

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A Quick Note on My Surgeon

Both of my TKRs were performed by Dr. Jared Roberts at The Bone & Joint Center in Albany.
• First surgery: inpatient at St. Peter’s (1 night)
• This surgery: outpatient at their Malta facility (15 minutes from home)

I’ve had a great experience and would absolutely recommend them. I’ve also heard very good things about Ortho New York locally.

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Bottom Line
• Pain after PT? Normal
• Need to step back onto meds briefly? Also normal
• Thigh pain? You’re not alone

Stay consistent. Stay smart. Keep moving forward.