Joint replacement surgeries, particularly knee and hip replacements, are common procedures performed to alleviate pain. In Australia, around three in every thousand people undergo these surgeries. However, the COVID-19 pandemic has resulted in many of these scheduled surgeries being cancelled, leading to patients having to wait longer for their surgeries than clinically recommended and causing a back log of surgeries.

Recent research has shown that receiving physiotherapy at home can be just as effective as receiving it in a clinic or in an inpatient rehabilitation setting. While outcomes may vary based on individual factors and medical conditions, the ability to bend your knee, walk, climb stairs, and return to your normal routine can all be achieved to the same degree with home rehabilitation under the supervision of a physiotherapist.

One of the primary benefits of home-based physiotherapy is that it eliminates the need to travel to appointments, which can be particularly beneficial for individuals who have physical disabilities, lack social support, or have financial difficulties. Home-based appointments can save time and organisation, helping patients get back to their normal routine faster.

Physiotherapists are experts in prescribing exercises and progressing rehabilitation, and assisting you through your post operative journey. Physiotherapists can also recommend the correct walking aids and equipment you might need at home whilst in the early stages of rehabilitation.

If you’ve recently undergone joint replacement surgery or have been clinically deemed ready for it, you may be looking for ways to maximise your rehabilitation. Here are five things you can implement to aid in your rehabilitation process:

1. Home environment: Make sure your home environment is equipped to handle your daily tasks safely and with less difficulty. This might mean purchasing some simple equipment such as a shower chair or walking aid.
2. Exercise plan: Follow a home exercise plan prescribed by your physiotherapist to aid in your recovery. Exercise programs should be specific to the individual and one rehabilitation program will differ from another. Exercise programs should also be progressed on a regular basis.
3. Analgesia: Use pain relief medication as prescribed by your doctor to help with pain relief and to be able to do exercises. It is important to be compliant with pain medication and not try to “take the pain”. The old saying of “no pain no gain” is not necessarily true! Your pain levels should be respected and excessive pain is not good for your rehabilitation.
4. Swelling management. After joint replacement surgery there is often a lot of swelling, especially in the first few weeks. Adopt a swelling management plan and modify activities to ensure the swelling is well controlled.
5. Be kind to yourself. The first 6 weeks following joint replacement surgery can be very difficult. Do not book in any social events that involve you having to travel too far. Have friends and family come to see you and organise some extra help with domestic tasks.

In summary, hip and knee replacements are very common among Australians. Physiotherapists play a big part in your recovery post-surgery and often the profession that you will see the most once the surgery is done. Recent research has shown that home-based rehabilitation is just as effective as clinic-based rehabilitation, making it an option that should be encouraged. Make sure to get in touch with your physiotherapist to ensure that your rehabilitation is successful and you get the most out of your new joint!

As we age, the fear of falling becomes a common concern due to increased vulnerability to injuries and complications. Fear of falling is not only detrimental to physical health but also takes a toll on an individual’s emotional and mental wellbeing. As physiotherapists, we see many patients who avoid doing simple daily tasks due to their fear of falling. Fortunately, there are practical methods that can assist people in overcoming their fears and increasing their self-confidence. In this blog post, I will go over strategies to overcome the fear of falling and improve confidence.

Understand Your Risks and Fears 

Understanding the reasons behind your fear of falling is the first step to overcoming it. Being aware of the risk factors that make you more susceptible to falls, such as balance and gait issues, vision problems, or medication side-effects can help you address the problem more effectively. Speak with your physiotherapist, who can evaluate your risks and make an exercise and balance program depending on your individual needs. 

Reprogram Your Thoughts and Emotions 

The fear of falling often stems from deeply routed negative beliefs and emotions. It is crucial to rewire these thoughts and emotions to build a positive mindset that supports confidence and a sense of control. Mindfulness and relaxation techniques, such as meditation, deep breathing, or visualization, can help achieve this. Your physiotherapist can guide you in implementing these techniques.

Strengthen Your Muscles and Bones 

Building strength and endurance in your muscles and bones can significantly reduce the risk of falls and increase your confidence. Low-impact exercises like yoga, Pilates, or resistance training can help build strength in your core, back, hips, and legs, which are essential for balance and stability. Start with simple exercises, progress gradually and consistently, and track your progress to stay motivated.

Improve Your Balance and Posture 

Balance and posture are critical for preventing falls and building confidence. Simple exercises, such as standing on one leg, walking on your tippy toes, or the tandem walk, can help improve your balance and gait. Additionally, proper posture, such as keeping your shoulders back, head up, and feet at hip-width distance, can improve balance, reduce strain on your joints, and boost confidence.

Eliminate Trip Hazards 

Eliminating hazards such as rugs, loose cords, and sharp corners can significantly reduce the risk of falls. Strive to create a living environment that is safe, clean, and comfortable, especially for those with mobility challenges. Avoid leaving clutter on floors, organise cables and cords, and paint walls in contrasting colors to make them easier to spot. Such measures can boost confidence and peace of mind.

In conclusion, overcoming the fear of falling requires a combination of physical, emotional, environmental, and mental techniques. Building strength and endurance, improving balance and posture, eliminating trip hazards, and reprogramming negative thoughts and emotions can help boost confidence and improve the quality of life. Speak to your physiotherapist to design a customised program that meets your individual needs and risks. With the right approach and support, you can overcome your fear of falling and enjoy your independence with confidence.