Your Path to a Stronger, Healthier Knee Starts Here

Preparing for knee replacement surgery with a daily exercise routine can significantly improve your recovery and long-term outcome. By strengthening the muscles around your knee, improving flexibility, and enhancing overall conditioning, you will help your body better respond to surgery and recovery.

Perform the following exercises daily for the 30 days leading up to your surgery, and continue them as much as comfortably possible post-surgery, be sure to consult with your healthcare provide about exercising post surgery.

1. Quadriceps Sets

How to do it: Sit with your leg extended in front of you. Tighten your thigh muscles (quadriceps) by pushing the back of your knee down into the floor. Hold for 5-10 seconds, then relax.

Reps: 10-15 repetitions, 2-3 times a day.

2. Straight Leg Raises

How to do it: Lie on your back with one leg bent and the other straight. Tighten your thigh muscles and lift your straight leg to the height of your bent knee. Hold for a few seconds, then lower slowly.

Reps: 10-15 repetitions per leg, 2-3 times a day.

3. Hamstring Curls

How to do it: Stand and hold onto a chair for balance. Bend your knee as far as possible, bringing your heel toward your buttocks, then lower it slowly.

Reps: 10-15 repetitions per leg, 2-3 times a day.

4. Heel Slides

How to do it: Lie on your back with your legs bent. Slowly slide one heel away from your buttocks as far as you can, then return to the starting position.

Reps: 10-15 repetitions per leg, 2-3 times a day.

5. Seated Knee Extensions

How to do it: Sit in a chair with your feet flat on the floor. Slowly straighten one leg until it's fully extended, hold for a few seconds, then lower it back down.

Reps: 10-15 repetitions per leg, 2-3 times a day.

6. Calf Raises

How to do it: Stand near a chair for support. Raise your heels off the ground as high as possible, then slowly lower them back down.

Reps: 10-15 repetitions, 2-3 times a day.

7. Side Lying Leg Lifts

How to do it: Lie on your side with your lower leg bent for stability. Keep your upper leg straight and lift it to about 45 degrees, then lower slowly.

Reps: 10-15 repetitions per leg, 2-3 times a day.

8. Alphabet Writing

How to do it: While sitting or lying down, lift one leg slightly off the ground. Using your foot, "write" each letter of the alphabet in the air. This movement helps maintain ankle flexibility and strengthen the muscles around your lower leg and foot.

Reps: Complete the full alphabet with each foot, 1-2 times a day.

9. Stationary Biking

How to do it: If you have access to a stationary bike, gentle cycling helps maintain your knee’s range of motion and improves leg strength.

Duration: 10-20 minutes, depending on comfort level.

10. Walking

How to do it: Walking is an excellent way to improve circulation and leg strength as well. If possible try to get up and move around at least once a day.

Duration: 20-30 minutes, depending on comfort level.

Tips for Success:

  • Warm up before exercising with a few minutes of gentle movement to prepare your muscles.
  • Avoid pain: A little discomfort is normal, but stop if you experience sharp or severe pain. Always listen to your body.
  • Consistency is key: Sticking to this routine for the 30 days before surgery and continuing as recommended post-surgery will maximize your recovery outcomes.
  • Consult your surgeon or physical therapist: Always check with your healthcare provider before starting or continuing any exercise routine to ensure it's safe for your specific condition.

Pre-surgical exercises play a vital role in setting the foundation for a smoother, more successful recovery after knee replacement. Begin this program today to give yourself the best chance for a speedy recovery.