11 Best Exercises After Knee Replacement Surgery | Grow Stronger, More Flexible, and Pain Free

August 19, 2023
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Exercises to get you up and moving post-surgery

The exercises listed in this article are designed to strengthen your joint post-surgery.

They will help with circulation through your legs and feet, which will minimize the chance of blood clots. It can also help with your muscle development and improve movement.

You should start with the exercises as soon as possible. They can even begin in the recovery room after your surgery.

It may be uncomfortable at first, however, they will drastically improve your chance of a speedy recovery. The pain will also reduce over time.

Eventually, you will be able to walk short distances and manage a few steps without complications.

Once you have reached this point in your recovery you can continue with more advanced knee strengthening exercises without risk of reinjury.

Full recovery is dependant on the initial injury and the person themselves.

If you keep your knee in good shape before the surgery then you will likely have a quicker recovery. It may take many months to get full movement back in your knee.

Knee injuries can cause pain and swelling and this continues on through post-surgery.

This swelling can weaken the joint which is why it is so important to participate in exercises to strengthen the joint befor

e and after your surgery.

Knee pain and swelling are common after physical activity when you have an injury. This can be relieved by applying ice wrapped in a towel to the knee.

Exercise and general activity will improve the strength and mobility in your knee, but the key is to not overdo it.

If you are worried about reinjury then you should always consult your doctor beforehand.

Early exercises

1. Quadriceps sets

For the quadriceps sets, you must start by tightening your thigh muscle. Attempt to straighten your knee and hold this position for 5 to 10 seconds.

You can repeat for a total of 10 times over a 2-minute timeframe. Rest for one minute between the first and second sets.

You can continue for as many sets as you can until your thigh begins to feel fatigued.

2. Straight leg raises

For straight leg raises, tighten your thigh muscle and straighten your knee fully on the bed where you are sitting.

Lift your legs a few inches and then slowly lower them back down to the starting position.

You can repeat for as many reps as you can manage. This exercise can also be done while sitting.

Tighten your thigh muscle and hold your knee straightened with your leg unsupported.

This exercise can be done until you feel a difference in the strength of your thigh and it has returned to normal.

3. Ankle pumps

For ankle pumps, move your foot up and down in a rhythmic fashion. Contract your calf and shin muscles.

Continue for 2-3 minutes, 2 or 3 times an hour in the recovery room. This is the perfect exercise for circulation.

Continue with this exercise until you are fully recovered and the swelling in your ankle and lower leg have reduced significantly.

4. Knee strengthening exercise

Placing a small rolled-up towel under your leg just above your heel so that your heel is not touching the bed beneath you.

Tighten your thigh muscle. Try and straighten your joint to touch the back of your knee to the bed. Hold this position for 5 to 10 seconds.

You can repeat until you feel the need to stop and rest. Once your thigh feels fatigued this is a good indicator to rest before moving on to the next exercise.

5. Bed supported knee bends

To begin slide your foot toward your buttocks and bend the knee so that your heel stays on the bed.

Hold this position so that your leg is bent as far as it can go without causing pain. Stay for 5 to 10 seconds before returning to the start position.

Repeat several times and stop if you start to feel any pain or discomfort in your injured knee.

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