I can’t believe it’s been three months since my total knee replacement. Some days it feels like the surgery happened a lifetime ago. Other days it feels like I’m still lying in that hospital bed, wondering what I’d gotten myself into.
I’ve been struggling for a long time. But for the first time, I’m starting to see a little light at the end of the tunnel.
Hello, Stairs. I’ve Missed You.
Let’s start with the big win: I’m finally walking up and down the stairs. It’s not pretty, but I’m trying.
If you’ve never had knee surgery, that probably sounds small. For me, it’s huge. Stairs were the thing I dreaded every single day. Each step was a negotiation between my brain and my knee, and my knee usually won.
Could I have gotten here sooner? Maybe. But the fall didn’t help.
The Fall That Set Me Back
About eight weeks ago, I fell. It set my recovery back six weeks, and honestly, it shook me more than I expected. When you’re already fighting for every inch of progress, losing that much ground is crushing.
The good news is that the pain isn’t nearly as intense now. It’s still there, but it’s no longer the loudest voice in the room. That alone has made a big difference in my mood and my motivation.
Strength Training: My New (Forced) Best Friend
Here’s something that might surprise those of you who know me. I’m doing more strength training now than I’ve ever done in my life.
Special thanks to Sharon Levy of Excel PT for helping me get back. I also joined Lifetime Fitness, which has certainly helped me get back.
For years, my routine was simple: swim, bike, run. Repeat. Strength work was always something I meant to do, but I rarely did. I know, I know. Every coach and every training plan says to do it. I just never made it a priority.
Now I don’t have a choice. My knee has forced me to build strength from the ground up. And right now, I’m very weak. That’s hard to admit when you’re used to crossing finish lines. But I’m pushing myself every day to come back.
If there’s one lesson I’d pass along to my fellow triathletes, runners, and cyclists, it’s this: don’t wait for an injury or surgery to make strength training part of your routine. Your future self will thank you.
No Running Yet (and That’s Okay)
I don’t see a run/walk in my near future. I’m hoping that maybe in January, when I hit the six-month mark, I’ll be ready to try. But I’m not sure. I’ve learned not to make promises my body can’t keep.
For now, I’m focused on walking. I want to build up my endurance one step at a time. It’s not glamorous, but it’s the foundation for everything else.
Back in the Pool
Swimming has been my happy place through it all. It feels good on my body, and mentally, it reminds me that I’m still an athlete.
I’m much slower than I used to be. There’s no sugarcoating that. My times aren’t anything to brag about right now. But I’m making sure to get in the water three days a week, no matter what. Consistency is my new personal best.
My First Outdoor Ride Since Surgery
I also took the bike outside for the first time. And to be honest, I was so scared.
The whole time, one thought kept running through my head: What if I fall and have to start all over again? After what I’ve already been through, that would be horrible. I don’t think I could handle another setback like that.
I’m so thankful my friend Ray offered to ride with me. Having someone by my side made all the difference. He kept me calm, kept the pace easy, and reminded me that I could do this. If you’re coming back from an injury, find your Ray. Having a training buddy who gets it is worth more than any piece of gear you could buy.
This Surgery Is Hard. Really Hard.
I’m still not sure how people do this.
A total knee replacement is one of the toughest things I’ve ever recovered from. I came in with a solid fitness base and years of training discipline. I can only imagine how much harder it must be for someone who isn’t used to pushing through tough workouts.
Because that’s what it takes. The exercises are tough, and the discipline to do them every day is even tougher. Some days I genuinely have to force myself. There’s no race on the calendar to chase, no medal waiting at the end. Just me, my knee, and the slow work of getting better.
Progress Isn’t a Straight Line
One thing that still amazes me is how slow and uneven the progress is. I always assumed recovery would be a steady climb. It’s not. It’s more like a choppy open-water swim. You make headway, then a wave pushes you back, then you find your rhythm again.
Some days I feel strong. Other days I feel like I’ve gone backward. I’ve learned to take it one day at a time, because every day really is a new day.
The Question Everyone Keeps Asking
A question keeps popping up in the knee replacement groups on Facebook: “If you had the opportunity to do it again, knowing everything you know now, would you?”
I’m still on the fence.
Part of me remembers the pain before surgery and knows something had to change. Another part of me is still in the thick of the hard work, wondering when it’ll feel worth it.
But I’m praying that one day soon, I’ll be able to say, “Absolutely.”
Let’s Keep Going Together
If you’ve had a knee replacement, or you’re facing one, I’d love to hear from you. Would you do it again? What helped you get through the toughest days? Drop me an email at [email protected].
And if you’re a fellow swimmer, cyclist, runner, or triathlete, give your knees a little extra love on your next workout. Add some strength work. Listen to your body. And find a friend who’ll ride beside you when you’re scared.
I’ll check back in at the six-month mark. Fingers crossed I’ll have a run/walk to report.
