Four months into shoulder rehab and ten days from a new knee
Here I am. Four months into shoulder rehab and still very much a work in progress. If I am honest, this one has tested my patience and pain threshold far more than I expected. I am still having weekly physio and have now added a weekly massage to the mix, all in the name of strengthening and making this shoulder more cooperative.
The biggest issue remains lateral movement. That side lift still comes with a sharp reminder that things are not quite right yet. There are also areas that feel sticky and stiff, as if the shoulder is reluctant to glide the way it should. Some days it feels like progress has stalled, but then I look back at where I was a month or two ago and realise how far I have actually come.
Turning point
The last four weeks have been a turning point. The pain has reduced, movement feels smoother, and I can finally see the benefits of being consistent. I now have a daily routine that includes strengthening, flexibility, and range-of-motion exercises. None of them is exciting. All of them are essential. I have stuck to the plan properly because, quite frankly, I am fed up with being in pain this far down the line. Motivation improves dramatically when you want your normal life back.
Benefits of a targeted massage
The massage has been a game-changer. It is not relaxing in the spa sense. It is targeted, sometimes uncomfortable, sore and very effective. Those sticky areas are slowly releasing, and the shoulder feels looser afterwards, even if it complains a bit the next day. Combined with physio, it feels like the right balance between strengthening and letting the tissue actually move again.
Next – my knee replacement
Just as I feel like I am getting on top of one joint, along comes the next big event. My knee replacement is happening in ten days. Timing-wise, winter feels like the best option. Less pressure to be out and about and a clear goal of being ready for spring ebiking. If there was ever a carrot worth chasing, that is it.
This knee decision was not taken lightly; several factors led me to my final decision. I had to stop skiing due to intense pain. Walking for more than an hour became unbearable. Stairs, especially going down, were miserable. Even cycling, which is my happy place, started to come with the odd twinge. When the things you love most begin to suffer, and daily life starts to feel restricted, you reach a point where putting it off no longer makes sense.
Image created with AI assistance to illustrate the knee joint
Balancing rehab and preparing for the next surgery
Throughout the shoulder rehab, I have continued with my knee-strengthening and flexibility exercises. That knee was always the big goal. Everything else has been preparation. It feels oddly satisfying to know I have done as much as possible to go into surgery in the best shape I can.
I need to be as independent as possible after the operation, as my husband works and I can’t rely on him for help all the time. I will be discharged from hospital once I can manage the stairs, but I have also been advised to prepare properly at home. That includes getting crutches in advance so I can practise using them, as I will need them for around eight weeks after the operation.
Around the house, we have checked the lighting and removed any potential trip hazards. In the kitchen, pots and pans have been moved to shelves I can reach easily, and I have a stool handy so I can sit if needed. We also have a toilet seat raiser and a shower seat in place, which should make things easier until I have enough bend back in my leg. It feels like a small amount of planning now will make a real difference later, helping things run more smoothly and safely during my recovery.
Over the coming months, I will be sharing my knee recovery honestly and openly. Not the glossy version, but the real one. The wins, the frustrations and the slow rebuild. If it helps even one person facing the same decision or wondering whether it is worth it, it will be worth sharing.
Rehab – stick with it
Rehab is not linear. It is messy, repetitive and often boring. But it does move forward if you stick with it. One exercise, one small improvement at a time, things slowly begin to shift. You might not notice it day to day, but over weeks and months, progress does happen.
