10 Best Exercises After Knee Replacement Surgery

After knee replacement surgery, patients face the vital task of rehabilitation to restore function and mobility. While recovery requires patience and commitment, a well-structured exercise programme can greatly improve outcomes and speed up the return to daily activities. Medical practitioners have identified specific exercises that effectively target key muscle groups while protecting the new joint. Understanding these essential movements and implementing them correctly under proper guidance can make the difference between a challenging recovery and one that progresses smoothly. Let's explore the most beneficial exercises that form the foundation of successful post-surgical rehabilitation.

Quadriceps Sets and Ankle Pumps

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Two essential exercises you'll begin shortly after knee replacement surgery are quadriceps sets and ankle pumps. These fundamental leg exercises play a pivotal role in your recovery by improving circulation, preventing blood clots, and maintaining muscle strength during the initial post-operative period.

Quadriceps sets focus on strengthening the large thigh muscles that support your knee joint. To perform this exercise, you'll need to tighten your thigh muscles while straightening your knee, holding the position for 5-10 seconds. This controlled movement helps maintain muscle strength and promotes better blood flow to the surgical area, which is indispensable for healing.

Ankle pumps involve rhythmically moving your foot up and down, engaging both your calf and shin muscles. This exercise is particularly important for preventing blood clots and maintaining circulation in your lower leg during the recovery period. Though these exercises may initially cause some discomfort, they are essential for your rehabilitation process.

For the best results, perform both exercises for 2-3 minutes, repeating them 2-3 times per hour. Consistency is key to building strength and reducing post-operative pain. Continue these exercises until you've fully recovered and the swelling has subsided. While they may seem simple, quadriceps sets and ankle pumps form the foundation of your rehabilitation program, preparing your leg for more advanced exercises later in your recovery. Regular practice of these movements will help guarantee a successful outcome from your knee replacement surgery. Our expert physiotherapy team specialises in targeting muscles and joints to ensure optimal recovery outcomes.

Straight Leg Raises

A strong building block in your post-operative recovery, straight leg raises help rebuild strength and mobility after knee replacement surgery. This fundamental exercise specifically targets the quadriceps muscles, which are essential for proper knee function and stability during the rehabilitation process. By incorporating straight leg raises into your recovery routine, you can effectively work towards restoring muscle strength and range of motion in your operated knee.

The exercise is performed by lying flat on your back and lifting your straightened leg approximately a few centimetres off the bed. Maintaining proper form is imperative - keep your leg completely straight while performing the movement. Hold this elevated position for 5-10 seconds before slowly lowering your leg back to the starting position. While you may experience some discomfort when first attempting straight leg raises after knee replacement surgery, this is a normal part of the recovery process.

To maximise the benefits of this exercise, perform multiple sets throughout the day as part of your structured rehabilitation program. Your physiotherapist will guide you on the appropriate number of repetitions and sets based on your individual recovery progress. Regular practice of straight leg raises helps strengthen the leg muscles surrounding your new knee joint, which is indispensable for long-term success after surgery. As you progress in your recovery journey, you may notice improvements in both the ease of performing the exercise and your overall knee function, indicating positive advancement in your rehabilitation goals. For optimal results, consider combining this exercise with one-on-one rehabilitation sessions offered by experienced physiotherapists.

Seated Knee Extensions

Seated knee extensions represent a vital rehabilitation exercise following knee replacement surgery, specifically designed to strengthen the quadriceps muscles that support your new joint. This foundational exercise is typically performed on a leg extension machine, which provides controlled resistance while maintaining proper alignment of the knee joint during movement.

When incorporating seated knee extensions into your post-surgery exercise routine, proper form is essential for optimal results and safety. Your physiotherapist may recommend starting with minimal resistance and gradually increasing it as your strength improves. The movement should be smooth and controlled, avoiding any sudden jerks or hyperextension of the knee joint.

As part of a comprehensive rehabilitation program that may include other activities like the leg press and exercise bike, seated knee extensions play a crucial role in rebuilding quadriceps strength. This exercise specifically targets the muscles needed for everyday activities such as walking, climbing stairs, and standing up from a seated position. To strengthen your muscles effectively, focus on maintaining proper posture throughout the movement while following your physiotherapist's guidance on repetitions and resistance levels.

Exercises After Knee Replacement should progress systematically, and seated knee extensions are typically introduced at an appropriate stage in your recovery journey. When performed correctly and consistently, this knee replacement exercise helps improve range of motion in the knee joint while building the strength necessary for long-term mobility and function. Regular practice, combined with other prescribed exercises, contributes significantly to a successful rehabilitation outcome. Our team employs hands-on physiotherapy techniques to ensure proper form and maximise the benefits of your rehabilitation exercises.

Wall Slides and Squats

Building upon the foundation of strengthening exercises, wall slides and squats offer a controlled method for advancing knee rehabilitation after replacement surgery. These exercises specifically target key muscle groups while providing the stability and support needed during the recovery process.

Wall slides are particularly effective for improving range of motion in the knee joint after knee replacement. By positioning yourself against a wall and gradually sliding down and up, you can work on knee flexion within a comfortable range. The controlled movement helps rebuild strength while minimising stress on the surgical site.

Wall squats focus on strengthening the quadriceps and gluteal muscles, which are essential for knee stability and overall leg function. Using the wall as support allows patients to perform these exercises safely while maintaining proper form. The depth of the squat should be carefully monitored and limited to a range that feels comfortable, preventing excessive strain on the new knee joint.

For enhanced effectiveness, both exercises can be performed using an exercise ball placed between the back and wall. This modification engages the core muscles, providing additional support and stability during the movements. The ball also helps maintain proper posture throughout the exercise.

As with all post-operative exercises, it's important to progress gradually with wall slides and squats. These movements offer a safe and effective way to rebuild strength and mobility, making them valuable components of a comprehensive knee replacement rehabilitation programme. Regular practice helps restore confidence in the operated leg while improving overall function and stability.

For optimal results, consider working with an exercise physiology specialist who can properly assess your progress and adjust the exercises according to your individual needs.

Exercise Bike

Stationary cycling stands out as one of the most beneficial low-impact exercises for patients recovering from knee replacement surgery. This activity can typically be initiated within 3-6 weeks post-surgery, making it an integral part of the early exercise routine. The controlled, circular motion helps patients work toward full recovery while minimising stress on your knee joint.

One of the primary advantages of stationary cycling is its ability to strengthen knee muscles, particularly focusing on quad strength. The continuous pedalling motion engages the quadriceps effectively while simultaneously improving range of motion in the replaced joint. As part of a comprehensive exercise program, cycling provides cardiovascular benefits without compromising the surgical site's integrity.

To ensure an effective outcome during recovery after knee replacement, patients should begin with brief 10-15 minute sessions on the exercise bike. The duration and resistance can be gradually increased as strength and comfort levels improve. Proper positioning is vital: the seat height should be adjusted to allow for a slight bend in the knee at the bottom of the pedal stroke, promoting smooth, efficient movement.

For long-term success, stationary cycling can be seamlessly integrated with other strengthening exercises. This combination approach helps maintain overall fitness while supporting the knee's rehabilitation process. As patients progress in their recovery, they can extend their cycling sessions and adjust resistance levels according to their physiotherapist's recommendations, ultimately contributing to improved mobility and enhanced joint function. Working with experienced physiotherapy teams ensures proper form and technique throughout the rehabilitation journey.

Progressive Walking Programme

As patients navigate their recovery from knee replacement surgery, a well-structured progressive walking programme serves as a cornerstone of rehabilitation. This essential exercise regimen helps rebuild strength, improve mobility, and promote proper healing of the knee joint. During the initial phase of recovery, physiotherapy focuses on establishing a foundation for safe walking techniques using assistive devices.

The progressive walking programme begins with short, manageable sessions in the first week after surgery. Patients should start with 5-10 minute walks, performed 2-3 times daily, using a walker or crutches for support. As stability improves, the duration of each walking session gradually increases by 2-3 minutes per week. This measured progression allows the knee to adapt while building endurance and strength.

By weeks 4-6 of recovery, patients typically work toward achieving 30-minute continuous walking sessions. During this phase, emphasis shifts to developing a smooth, natural gait pattern with proper heel-to-toe movement. As confidence grows and balance improves, patients shift away from walking aids under their healthcare provider's guidance.

Walking becomes an integral part of the long-term recovery strategy, serving as a low-impact exercise that continues to strengthen the muscles supporting the knee joint. Regular walking not only enhances joint mobility but also promotes overall cardiovascular health. As patients progress through their rehabilitation, incorporating daily walks into their routine helps maintain the benefits of their knee replacement surgery while supporting long-term joint function. For optimal recovery outcomes, patients can complement their walking programme with personalised care plans developed by qualified physiotherapy professionals.

Standing Calf Raises

Strength and stability form the foundation of successful knee replacement recovery, making standing heel raises an essential component of post-surgery rehabilitation. This targeted exercise specifically strengthens the calf muscles, which play a vital role in supporting the new joint and facilitating everyday movements after total knee replacement. By incorporating heel raises into your exercise routine, you can effectively build strength while improving balance and stability.

Following joint replacement surgery, it's important to begin with double-leg heel raises before progressing to more challenging single-leg variations. Start by performing three sets of 10-15 repetitions, ensuring proper form throughout the movement. As you improve knee function and gain confidence, gradually increase both the height of the raises and the number of repetitions. This gradual approach helps prevent overloading the new joint while steadily building strength in the lower leg muscles.

To optimise exercises after total knee replacement, maintain a consistent daily practice of heel raises. When performing this exercise, be mindful of any knee pain and avoid excessive height or rapid movements that could compromise your recovery. The goal is to bend your knee naturally while focusing on controlled, steady movements that enhance stability. As part of an extensive rehabilitation program, heel raises contribute significantly to improving knee function and overall mobility. Regular practice helps prepare the lower body for more demanding activities like climbing stairs and extended walking periods, making it an invaluable exercise for long-term recovery success. For personalised guidance on proper form and progression, consider working with exercise physiologists who specialise in post-surgical rehabilitation.

Bridge Exercises

Bridge exercises stand out as a pivotal component of knee replacement rehabilitation, effectively targeting the gluteal muscles and hamstrings that provide essential support for the new joint. These exercises help build strength in key muscles that may have weakened during the recovery period, particularly the hip extensors which are indispensable for maintaining knee stability. As your operated knee begins to heal, bridges become a paramount part of rebuilding lower body strength and function.

To perform a bridge exercise correctly, lie on your back with your upper body relaxed and knees bent. Push through your heels whilst engaging your core muscles and lift your hips off the ground. It's important to maintain proper form by avoiding excessive back arching, which can compromise the exercise's effectiveness. As your muscles improve and become stronger, you can progress to more challenging variations.

One such progression is the single-leg bridge, where one leg feels the full workload while the other remains elevated. This variation is particularly beneficial for addressing strength imbalances between the operated knee and the unaffected side. Start with 2-3 sets of 10-15 repetitions, gradually increasing the duration and intensity as your strength develops. Remember to breathe steadily throughout the movement and maintain control during both the lifting and lowering phases. Regular practice of bridge exercises, combined with other rehabilitation movements, helps ensure ideal recovery and long-term joint stability after knee replacement surgery. Our experienced physios at Activ Therapy Austral provide personalised guidance to ensure proper form and progression throughout your recovery journey.

Step-Ups and Balance Training

Step-ups and balance training exercises serve as cornerstones in the rehabilitation process following knee replacement surgery. As a key part of recovery from knee surgery, step-ups help strengthen the quadriceps muscles while simultaneously improving overall stability and functional movement patterns. These exercises can be performed using a sturdy step or bench, with patients gradually increasing the height and speed as their strength develops.

One of the best exercises for inclusive rehabilitation involves incorporating both lateral and forward step-ups into the routine. This variation targets different muscle groups, ensuring well-rounded leg strength development. To enhance the effectiveness of step-ups, patients can progress to holding light weights or using resistance bands, which adds an important part to the strengthening process.

Balance training forms an equally necessary component of post-operative rehabilitation. This aspect of recovery helps improve proprioception - the body's awareness of position and movement - which is often compromised after knee surgery. Simple exercises like standing on one leg help rebuild balance and confidence, whilst more advanced options such as using a BOSU ball can further challenge stability. These balance-focused activities play a pivotal role in reducing the risk of falls during recovery.

For ideal results, patients should perform these exercises under the guidance of their physiotherapist, who can ensure proper form and progression. The combination of step-ups and balance training creates a comprehensive approach to rehabilitation, helping patients regain strength, stability, and confidence in their new knee joint. Our multidisciplinary team of healthcare professionals provides tailored exercise plans to ensure optimal recovery outcomes.

Swimming and Water Exercises

While many post-operative exercises focus on land-based activities, swimming and water exercises offer unique therapeutic benefits for patients recovering from knee replacement surgery. The buoyancy of water provides natural support for the body, considerably reducing stress on the new knee while allowing patients to safely improve their range of motion and build muscle strength.

Most orthopaedic surgeons recommend starting water-based exercises between 3-6 weeks post-surgery, once initial healing has occurred. The low-impact nature of aquatic activities makes them particularly effective for helping you recover without risking damage to the surgical site. Activities such as water walking, gentle jogging, and leg kicks can be gradually incorporated into your rehabilitation routine, promoting better mobility and confidence in everyday activities.

The warm water environment serves multiple purposes during recovery. It helps reduce swelling around the new knee joint, alleviates post-operative discomfort, and creates an ideal setting for bending your knee with less pain. As patients progress in their recovery, they can advance to more challenging exercises like swimming laps or participating in structured water aerobics classes, which help rebuild cardiovascular fitness while maintaining joint protection.

Water exercises provide an extensive approach to rehabilitation, combining strength training, flexibility work, and cardiovascular conditioning in a single, joint-friendly environment. This makes aquatic therapy an invaluable component of post-knee replacement recovery, helping patients return to their desired level of physical activity with greater comfort and confidence. For optimal results, consider working with our skilled and attentive therapists who specialise in integrating various therapeutic techniques into your recovery plan.

Conclusion

A thorough post-knee replacement exercise program incorporating both strength training and low-impact cardiovascular activities is essential for ideal recovery. The combination of targeted exercises focusing on major muscle groups, balance training, and controlled resistance movements helps restore joint function and mobility. Following medical guidance and maintaining consistency with rehabilitation exercises leads to improved outcomes and successful long-term recovery after knee replacement surgery.