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You are going to be spending a large portion of your first few days seated with your leg elevated. Whether you do this laying down or in sitting, make sure there is nothing direction under the knee to allow gravity to pull the knee into full extension. You should do this in 3 minute bouts or longer up to 1hour a day. Yes, a cumulative time of 60 minutes. https://images.squarespace-cdn.com/content/v1/6136e3a25963822581153638/18a1d27d-8271-4975-8e1e-43e970ec0e85/knee+flexion.jpg Blogs - Knee replacement: Getting back to pain-free living - Seated Knee Flexion While in a seated position, slide your foot back to a bent knee position. Keep your foot planted on the ground and scoot forward until a stretch is felt at the knee. You can cross over your opposite leg and push the knee and leg further back. This will initially be very uncomfortable. 2-3 minute bouts are recommended for 1 hour a day. 60 cumulative minutes as well. https://images.squarespace-cdn.com/content/v1/6136e3a25963822581153638/da26b144-5dd5-42ed-a43f-05fd771e2ce6/bike.jpg Blogs - Knee replacement: Getting back to pain-free living - Bike partial and full revolutions Bike partial and full revolutions. I cannot stress how valuable a stationary bike will be with your recovery, not only early on but during your entire recovery and even after. A small desk bike is a good option but a recumbent bike is even better. This will help aid in restoring knee flexion. You may have to start off doing partial revolutions, using the good leg to push the operated leg into flexion and just going backward to forward until you are able to make a full revolution. I recommend doing this 10 minutes a day working to two 10 minutes bouts twice a day. https://www.torrezptw.com/blogs/Resistance training equipment monthly 0.5 2022-07-29 https://www.torrezptw.com/blogs/why-you-should-warm-up-before-you-work-out monthly 0.5 2022-07-13 https://www.torrezptw.com/blogs/why-you-should-do-physical-therapy-after-an-ankle-sprain monthly 0.5 2022-07-06 https://www.torrezptw.com/blogs/Is-sleep-affecting-your-recovery monthly 0.5 2022-07-06 https://www.torrezptw.com/blogs/vertigo-bppv-it-will-make-your-head-spin monthly 0.5 2022-07-06 https://images.squarespace-cdn.com/content/v1/6136e3a25963822581153638/68be7d69-a101-445f-893d-ac6e91a95fee/E361E17A-E6DB-4258-A6DD-0F83564DF555.PNG Blogs - Vertigo: BPPV- it will make your head spin With the official start of monsoon season here in Arizona, I wanted to specifically discuss an inner ear condition that is more common this time of year than most people realize. This condition is known as Benign Paroxysmal Positional Vertigo-most commonly referred to as BPPV. This is a mechanical problem in the inner ear. It occurs when the otoconia (fancy word for tiny crystals) that are normally embedded in a gel-like substance within a utricle become dislodged and migrate into one or more of the 3 fluid-filled semicircular canals. When enough of these crystals accumulate in one or more of the canals they interfere with the normal fluid movement that these canals use to sense head motion, causing the inner ear to send false signals to the brain. These are highly sensitive canals that don't tolerate any sort of disruption well. Think of a massive boulder affecting the flow of a small stream. 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My Top 5 favorite tools for annoying trigger points https://images.squarespace-cdn.com/content/v1/6136e3a25963822581153638/1643922058005-3A8EM293AC64NW5HSVYI/05E9E699-E6D9-4B69-90E0-274580D01668.JPG Blogs - My Top 5 favorite tools for annoying trigger points https://images.squarespace-cdn.com/content/v1/6136e3a25963822581153638/1643922072618-HTMHOZXWRILP2XN31NOO/E11C5498-370C-45C3-89EA-16880F7DA2CF.JPG Blogs - My Top 5 favorite tools for annoying trigger points https://www.torrezptw.com/blogs/4zgdd4w7x2zyjbud361797ybzg93n5 monthly 0.5 2022-07-06 https://images.squarespace-cdn.com/content/v1/6136e3a25963822581153638/cb25cb72-e4d7-41c9-afff-828e1b240329/20B2F8CA-EED2-4B11-AC6F-A3644AABF6B6.png Blogs - Blood Flow Restriction Training (BFR), What is it? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.torrezptw.com/blogs/qhk2915iut58kyogdqjx3u7m7j5j10 monthly 0.5 2022-07-06 https://images.squarespace-cdn.com/content/v1/6136e3a25963822581153638/894541b8-36d3-4f7d-9cb9-d7dcffb52515/CA27ACE7-2F97-4DDC-A059-B5209E3982AA.jpeg Blogs - 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Dr. Savannah Torrez, PT, DPT, COMT “I’m here to change the way we heal, period. By integrating movement, breath, and energy, I help people regulate their nervous systems, release what’s stuck, and reclaim their strength — inside and out. This isn’t just physical therapy. It’s empowered healing. 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Red-light therapy benefits: • Reduces muscle and joint pain • Decreases inflammation • Improves Circulation • Faster Recovery • Nervous system calming and relaxation • Improves sleep •Reduces fine lines and wrinkles Helping your body integrate the work more deeply. Available as an add-on at checkout or in-studio. Limited availability. https://www.torrezptw.com/store/p/performance-recovery monthly 0.5 2026-02-08 https://images.squarespace-cdn.com/content/v1/6136e3a25963822581153638/ec02a051-f15d-4e0a-a977-95ae59b89a6b/toa-heftiba-a9pFSC8dTlo-unsplash.jpg Store - Performance & Recovery - toa-heftiba-a9pFSC8dTlo-unsplash.jpg https://www.torrezptw.com/store/p/mobility-reset monthly 0.5 2026-02-08 https://images.squarespace-cdn.com/content/v1/6136e3a25963822581153638/f74cca1b-c00a-4e2d-b7b4-dcbc551d3c2a/rafik-wahba-IFSFaEGoBU8-unsplash.jpg Store - Mobility Reset - rafik-wahba-IFSFaEGoBU8-unsplash.jpg https://www.torrezptw.com/store/p/new-patient-eval monthly 0.5 2026-02-08 https://images.squarespace-cdn.com/content/v1/6136e3a25963822581153638/1631505882622-VWHSUDDCH1MEC0KADM8S/annie-spratt--l-eemJU0vE-unsplash.jpg Store - New Patient Evaluation - annie-spratt--l-eemJU0vE-unsplash.jpg