Coach Todd, MMT, MPA

Coach Todd, MMT, MPA

Injury Prevention Expert and Joint Rejuvenation Specialist

Arthrofibrosis In Your Knee? Here’s How to Break It Up, Naturally

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Check out these simple, yet effective method to break up excess scar tissue and reduce joint pain after total knee replacement surgery. Learn the best exercises for knee arthrofibrosis below. 

Written by: Coach Todd

 

That tightness you feel with every step or rise from the couch grows more fierce and painful every day… wasn’t the surgery supposed to help?

So, why is your knee acting this way? 

Arthrofibrosis.

Arthrofibrosis is like scar tissue on steroids. See, when our bodies go through trauma like an injury (or even surgery), the brain sends signals to the area releasing inflammation and healing structures called scar tissue.

While some inflammation is good, too much can create more pain within the body — and if too much scar tissue builds up, layer upon layer, it limits the motion of the joint.

As scar tissue builds up, it recruits other connective tissues to help support the cause. This connective tissue is harder to break up. Its what is known as Fibrosis.

In the simplest of terms, scar tissue is like a spider web — a delicate structure than can easily be broken up and restrung if needed. Fibrosis, on the other hand, is like making that same spider web out of duct tape — much tougher to break up.

 

The Cause of Knee Arthrofibrosis

Arthrofibrosis In Your Knee? Here's How to Break It Up, Naturally | Feel Good Life With Coach Todd

Often after Total Knee Replacement Surgery, excess swelling occurs to protect the knee… but then scar tissue, and eventually fibrosis, can set in as rest increases. Depending on the site of scarring, the age of the patient, or their previous range of motion, Arthrofibrosis occurs in approximately 10% of total knee replacement surgery. 

The statistic increases as patients resist movement. The duct tape of Fibrosis binds tighter and tighter to the joint, meaning the less you move the joint the faster Arthrofibrosis sets in.

However, there are 3 strategies you can use to help alleviate the stiffness and break up the fibrosis. Be sure to not skip the last step: performing the best knee exercises for arthrofibrosis. 

 

3-Step Strategy to Help Break Up Arthrofibrosis In Your Knee

Feel Good Life - Coach ToddFlush The Area With Fluid & Nutrients 

Arthrofibrosis In Your Knee? Here's How to Break It Up, Naturally | Feel Good Life With Coach Todd

The first step in this strategy is to apply some moist heat for 5 minutes to your knee.

This can be in the form of a heating pad, a hot damp towel, or a sauna/steam room.

It’s important to warm up the muscles and joints before moving on to the next steps. This helps flush the area with fluids and nutrients necessary to set the healing process on the right track.

Feel Good Life - Coach ToddThigh Shaking/Picking

Although it sounds almost overly-simple, knee or thigh shaking allows the body to break up the unnecessary connective tissue that could be causing your fibrosis. Helping to loosen things up at a microlevel… preparing your knee for the next strategy.

The key here is vigor. Prop your leg up either on your bed or on another chair, keeping your spine neutral. Take either one or two hands to vigorously shake/pick up your thigh to create results at the microlevel.

Feel Good Life - Coach ToddIsometric Knee Exercises for Arthrofibrosis

Dr. Jennifer Reed wrote in “The Principles of Sports Rehabilitation,” that Isometric exercises can help break up scar tissue after knee replacement surgery without putting to much strain on the joint itself. The following are 2 isometric options to try at home:

3-Angle Isometric Knee Extension

Sit in a chair facing (and close to) a wall with your knee bent at 90-degrees.

Arthrofibrosis In Your Knee? Here's How to Break It Up, Naturally | Feel Good Life With Coach ToddExtend your leg out against the wall and hold for 10 seconds.

Arthrofibrosis In Your Knee? Here's How to Break It Up, Naturally | Feel Good Life With Coach ToddThen, slide your chair back so your knee is at a slightly larger angle, and again, extend the knee for 10 seconds.

Arthrofibrosis In Your Knee? Here's How to Break It Up, Naturally | Feel Good Life With Coach ToddSlide the chair back one final time and repeat for 10 seconds.

3-Angle Isometric Knee Flexion

Now you’re going to activate the muscles in the back of leg. Using a similar concept as above, start in the position that you last left off on.

Arthrofibrosis In Your Knee? Here's How to Break It Up, Naturally | Feel Good Life With Coach Todd

Instead of using a wall, we’re going to use the floor and press your heels down/backwards for 10 seconds.

Arthrofibrosis In Your Knee? Here's How to Break It Up, Naturally | Feel Good Life With Coach Todd

Move your leg back towards the chair and again press down/backwards for 10 seconds at this new angle.

Arthrofibrosis In Your Knee? Here's How to Break It Up, Naturally | Feel Good Life With Coach Todd

Move your legs into a 90 degree angle and for the last time, press down/backwards for 10 seconds.

Repeat these two exercises through 3 cycles. 

This routine can help break up the build-up of fibrosis and should be performed daily. 

When your range of motion starts to improve, you want to be sure to be using a stationary bike and also consider these other knee exercises

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