Your knee is a complex joint, and it takes hard work to recover from a total or partial knee replacement surgery. You may even feel uncomfortable at times. That’s OK. It means you’re making progress. Following your orthopedic surgeon’s advice and performing post-knee replacement exercises can help you get back on your feet quickly.
Keep reading to learn some gentle exercises your physical therapy team may recommend. Each aims at improving your circulation, mobility and overall recovery.
7 Exercises That Help After a Total Knee Replacement
Sitting around slows down your recovery. Therefore, it’s good to move as early and often as possible.
Before you’re discharged from the hospital, your physical therapist will teach you exercises. Perform these exercises as prescribed, and check with your physical therapist or surgeon before attempting any exercises listed below.
Stop if your post-knee replacement exercises cause pain.
1. Ankle Pumps
Sit or lie down and tighten your calf and shin muscles. This should make your foot move up and down at the ankle.
Do this a couple of times each hour for two or three minutes at a time.
2. Heel Slides
- Lie flat on your back and extend your legs.
- Bend your affected knee by slowly sliding your heel toward your buttocks while keeping your foot flat on the floor.
- Once you cannot slide your foot any farther, gently slide your heel back until your leg is flat on the ground.
Repeat this movement for two or three minutes.
3. Knee Straightening
- Roll up a small towel and place it under your leg, just above your heel, so your heel does not touch the bed.
- Lie flat on your back and tighten your thigh.
- As you do, straighten your leg and try to touch the bed with the back of your knee.
- Hold for five to 10 seconds and return to the starting position.
Repeat this movement for three minutes. Stop earlier if your thigh becomes fatigued.
4. Quadriceps Sets
- Either sit or lie down and tighten your thigh muscle.
- With your thigh tightened, try straightening your knee.
- Hold this position for five to 10 seconds, then relax.
Repeat this exercise 10 times within two minutes. Then rest for one minute and repeat 10 more times.
Do this exercise until your leg is tired.
5. Straight Leg Raises
- Sit in a chair or on the bed and tighten your thigh muscle, so your leg extends directly in front of you. Your leg should rest on the bed or be parallel to the ground.
- Raise your leg several inches and hold for five to 10 seconds.
- Lower your leg slowly to the starting position.
Repeat for up to three minutes until your leg is tired.
6. Sitting Unsupported Knee Bends
- Sit on a chair or on the edge of your bed, and bend your knee until your foot is on the floor.
- Slowly slide your body forward, allowing your new knee to bend more.
- Hold the position with your knee bent for five to 10 seconds, then straighten your knee and repeat.
Perform this exercise until fatigued, which will likely take about three minutes.
7. Standing Knee Bends
The post-knee replacement exercises above help immediately after surgery. This exercise, on the other hand, is only recommended after you’ve taken a few steps on your own.
- While standing upright with the help of crutches or a walker, bend your new knee.
- Lift your leg in front of you as high as possible and hold for five to 10 seconds.
- Lower your foot slowly to the floor, straightening your leg in front of you so your heel touches the floor first.
Repeat for two minutes or until you become fatigued.
How Many Times a Day Should I Exercise After Total Knee Replacement?
When you first return home from knee replacement surgery, you probably need to exercise two or three times a day. Follow the guidance you receive from your orthopedic surgeon or physical therapist about how long each session should last.
What Is the Best Exercise After a Total Knee Replacement?
Walking is considered the best post-knee replacement exercise. In the weeks immediately after surgery, be extra careful to protect your knees. Your care team may encourage you to walk with the assistance of a walker or crutches.
Take your time as you walk, and use the following technique:
- Stand upright and balance your weight evenly on your crutches or walker.
- First, move your walker or crutches forward. Then step forward with the leg that underwent surgery. Keep your leg straight as you make your step.
- Rest your heel on the floor, then bend your new knee and ankle as you progress.
- Once your foot is even on the floor, bring your other foot forward.
How Do You Know If You Are Overdoing It After Knee Replacement?
If your entire leg swells or you experience pain lasting from night to morning, you may have pushed yourself too far. Contact your care team to adjust your post-knee replacement exercise routine.
What Exercises Should You Avoid After a Knee Replacement?
After a knee replacement, you should avoid activities that put excessive stress on your knees. These include high-impact activities and sports, such as:
- Jogging
- Jumping
- Skiing
If you’re wondering whether your favorite activity is safe after your procedure, talk with your surgeon and physical therapist.
In Conclusion
Your orthopedic surgeon and physical therapist will provide a tailored, post-knee replacement exercise plan to help you rebuild strength, improve your new knee’s mobility and speed your recovery, so you can get back to the everyday activities you enjoy.
- A few exercises that can help gain function of your new knee include heel slides, quadriceps sets and standing knee bends.
- Walking is considered the best exercise to help with recovery after knee replacement surgery.
- During recovery, report excess swelling or pain to your care team, and avoid high-impact activities, such as long-distance running.