The Activity Restoration Plan: Get Back to What You Love

Getting Your Life Back

The goal of treating knee pain isn’t just reducing numbers on a pain scale—it’s getting back to the activities that make life meaningful. This guide helps you plan your return to the things you love.

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Part 1: Setting Realistic Expectations

The Activity Restoration Timeline

After successful treatment (gel injection, PT, etc.):

Week	What to Expect	Activity Level
1-2	Treatment effects developing	Light activity, walking
3-4	Noticeable improvement	Moderate activity
5-6	Significant improvement	Return to most activities
7+	Full benefit realized	Normal activity with awareness

Not a Linear Path

Recovery often looks like:

• Good days and bad days
• Gradual overall improvement
• Occasional setbacks
• Need for pacing

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Part 2: Activity-Specific Guides

Golf

Timeline to Return:

• Week 1-2: Putting practice
• Week 3-4: Chipping, short irons
• Week 5-6: Full swing, driving range
• Week 7+: Course play (start with 9 holes)

Modifications to Consider:

• Use a cart (no shame in riding)
• Consider senior flex shafts
• Wider stance for stability
• Focus on tempo over power
• Hybrid clubs instead of long irons

Signs to Reduce Activity:

• Pain during or after round
• Swelling the next day
• Limping on back nine
• Compensating with swing

Gardening

Timeline to Return:

• Week 1-2: Light watering, observing
• Week 3-4: Deadheading, container care
• Week 5-6: Weeding sessions (20-30 min)
• Week 7+: Full gardening with breaks

Modifications to Consider:

• Raised beds or containers
• Kneeling pads and garden seats
• Long-handled tools
• Work in short sessions
• Garden cart for tools and transport

Protective Strategies:

• Stretch before and after
• Change positions frequently
• Stay hydrated
• Stop before pain starts

Walking/Hiking

Timeline to Return:

• Week 1-2: 10-15 minute walks
• Week 3-4: 20-30 minute walks
• Week 5-6: Longer walks, gentle trails
• Week 7+: Hiking with appropriate terrain

Progression Tips:

• Start on flat, even surfaces
• Gradually add distance, then terrain
• Use trekking poles for stability
• Choose well-maintained trails

What to Watch:

• Pain that increases during walk
• Swelling after activity
• Limping developing
• Next-day stiffness worsening

Travel

Timeline to Consider:

• Week 3-4: Short day trips
• Week 5-6: Weekend getaways
• Week 7+: Longer travel with planning

Travel Tips:

• Request aisle seats for legroom
• Walk the aisle hourly on flights
• Pack compression socks
• Bring any braces or supports
• Pack ice packs or cold wraps
• Allow rest days in itinerary

Destination Considerations:

• Choose accessible accommodations
• Research walking distances
• Consider mobility aids if helpful
• Have backup plans for high-activity days

Grandchildren Activities

Timeline:

• Week 1-2: Seated activities (reading, games)
• Week 3-4: Floor sitting with support
• Week 5-6: Active play with breaks
• Week 7+: Moderate physical play

Adaptation Strategies:

• Get down using furniture support
• Sit on cushions for floor time
• Take frequent position changes
• Let them come to you sometimes
• Find activities at your level

Swimming/Water Exercise

Timeline:

• Week 1-2: Gentle pool walking
• Week 3-4: Lap swimming, water aerobics
• Week 5-6: Full pool workouts
• Week 7+: Regular aquatic exercise

Benefits:

• Low impact on joints
• Resistance for strengthening
• Cardiovascular benefit
• Often feels immediately better

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Part 3: Building Your Personal Plan

Step 1: Identify Your Priority Activities

List the activities you most want to return to:

1. ---

2. ---

3. ---

Step 2: Assess Current Limitations

For each activity, note:

• What specifically is limited?
• What causes the most difficulty?
• What modifications might help?

Step 3: Create Your Timeline

Based on the guides above, estimate when you might:

• Begin modified activity: Week ___
• Return to regular activity: Week ___
• Achieve your goal: Week ___

Step 4: Identify Modifications

List adaptations for your activities:

• ---

• ---

• ---

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Part 4: The SMART Activity Plan

Start Small

Begin with less than you think you can do. It’s easier to build up than recover from overdoing it.

Monitor Response

Track how you feel during activity and the next day. Mild soreness is okay; increasing pain is not.

Adjust as Needed

If activity causes problems, reduce intensity, duration, or frequency. Modify rather than quit.

Rest Strategically

Plan rest days, especially after higher-activity days. Recovery is part of the program.

Track Progress

Keep a simple log of activities and how you felt. You’ll see progress over time.

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Part 5: Warning Signs

Stop Activity If:

• Sharp pain develops
• Significant swelling occurs
• Joint feels unstable
• Pain is worse than before treatment
• You’re compensating significantly

Reduce Activity If:

• Mild pain increases during activity
• Stiffness is worse the next day
• You’re limping
• Activities feel harder than last time
• You need longer recovery periods

Good Signs (Keep Going):

• Activity feels manageable
• Pain stays stable or improves
• Recovery is quick
• You’re doing more than last week
• Energy is improving

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Part 6: Staying Active Long-Term

Build a Sustainable Routine

Weekly structure example:

• Monday: Light walking
• Tuesday: Golf/gardening (main activity)
• Wednesday: Rest or very light activity
• Thursday: Pool or gentle exercise
• Friday: Light walking
• Saturday: Social activity
• Sunday: Rest

Maintenance Strategies

• Regular exercise keeps joints healthy
• Strength training supports joint function
• Stretching maintains flexibility
• Weight management reduces joint stress
• Activity modification prevents flare-ups

When to Seek Additional Treatment

Consider follow-up if:

• Relief is wearing off
• New symptoms develop
• Function is declining
• You want to increase activity level

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Part 7: Activity Logs

Weekly Activity Tracker

Day	Activity	Duration	Pain Level (1-10)	Notes
Mon
Tue
Wed
Thu
Fri
Sat
Sun

Progress Tracker

Week	Goal Activity	Achieved	Pain Level	Notes
1
2
3
4
5
6

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Ready to Start Your Plan?

Take our Knee Health Score Quiz to assess your candidacy for treatment that can help you get back to what you love.