7 Gentle Knee Replacement Exercises to Restore Mobility After Surgery

Recovery after knee surgery is crucial and must be paired with vigorous knee replacement exercises apart from focusing on nutrient rich diet. After your knee surgery, you’ll likely feel pretty good for the first day due to the effects of the medicine. If your surgery was to address painful arthritis, the recovery might be less uncomfortable than expected, and the discomfort will gradually reduce over time.

Physical therapy exercises for the knee after surgery follows a step-by-step approach. First, during the initial six weeks, the focus is on improving your range of motion. Next, between weeks six and sixteen, you do knee replacement exercises focused on rebuilding strength in your knee. Finally, therapy is tailored to your personal goals, whether it’s walking comfortably, playing with family, or getting back to sports. This structured process helps you regain mobility and achieve a successful recovery.

Why Post-Knee Replacement Exercises Matter?

Engaging in the right exercises after knee replacement is critical for recovery. These exercises improve mobility, reduce stiffness, and strengthen muscles around the knee, enabling patients to regain independence and perform daily activities with ease. With regular knee replacement exercises you can experience enhanced circulation, promote healing, and minimize the risks of complications. A consistent knee replacement exercises regimen ensures flexibility, joint strength, and long-term success while boosting confidence in adapting to new movements.

7 Gentle Knee Replacement Exercises for Post Surgery Recovery

Before starting off, you must have a structured plan of physical therapy exercises for knee recovery. Early-stage knee replacement exercises like ankle pumps, quadriceps sets, and heel slides help reduce stiffness, improve blood flow, and rebuild muscle strength. These foundational knee replacement exercises prepare your joint for advanced movement and promote optimal healing.

With consistent and proper knee replacement exercises, patients achieve improved mobility, strength, and quality of life. With regular practice, you will experience a smooth recovery and will also prevent future complications.

#1 Knee Replacement Exercises

Active Knee Slides

Place a plastic bag under your operated foot to reduce friction while performing the movements. Bend your knees as far back as is comfortable, holding the position for 20-30 seconds. Initially, this may feel painful or tight, but this is normal, and both pain and flexibility will improve with time.

Exercise guidance: Perform 5 repetitions, 4-5 times daily.

#2 Knee Replacement Exercises

Static Quads

Lie on your back or sit with your legs stretched out straight. Point your toes towards your shins and press your knees firmly into the bed or surface. Hold the contractions for 10 seconds and then relax. These knee replacement exercises strengthen your thigh muscles and improve knee stability.
Exercise guidance: Perform 6 repetitions, 4-5 times daily.

#3 Knee Replacement Exercises

Inner Range Quads

In a long sitting position with towels under your knees, stretch your legs straight. Pull your toes toward your shins and press your knees down into the towels, lifting your feet slightly off the surface. Hold the position for 5-10 seconds and relax. These knee replacement exercises help improve muscle strength and joint function.
Exercise guidance: Perform 6 repetitions, 4-5 times daily.

#4 Knee Replacement Exercises

Straight Leg Raises

Lie on your back with your operated legs out straight. Pull your toes toward your shins and keep your knees straight as you lift your legs approximately 20cm off the surface. Hold for 5-10 seconds and then gently relax. These physical therapy exercises for knees are vital for strength building.
Exercise guidance: Perform 5 repetitions, 4-5 times daily.

#5 Knee Replacement Exercises

Sitting Knee Hangs on Stools

Sit on a chair with your legs supported on another chair. Actively straighten your legs in this position by pushing your knees downward, holding them for 20-30 seconds. This is one of the many helpful knee replacement exercises for enhancing flexibility.

#6 Knee Replacement Exercises

Hamstring Stretches on Stairs

Place your operated legs on the bottom stair or a footstool. Pull your toes toward your shins while pushing your heels down and trying to straighten your knees. Lean your upper body forward slightly to feel a stretch behind your knees and thighs. These stretches complement other knee replacement exercises for recovery.
Exercise guidance: Perform 4-5 repetitions daily.

#7 Knee Replacement Exercises

Wall Squat Holds

Stand with your feet shoulder-width apart, slightly angled outward. For support, hold onto a chair if needed. Slowly lower yourself down the wall, keeping your back against it, and pause in the squat position for 5-10 seconds before returning to the starting position. These advanced knee replacement exercises build muscle strength and joint stability.
Exercise guidance: Perform 6 repetitions, 4-5 times daily.

Practicing these knee replacement exercises consistently will enhance mobility, strength, and flexibility. Following structured physical therapy exercises for knees ensures a smoother recovery and long-term joint stability.

Image source: NHS UK

FAQs on Knee Replacement Exercises

1. What are the most important knee replacement exercises?

The most important knee replacement exercises include ankle pumps and knee extensions, which help improve blood circulation and restore range of motion early in recovery.

2. How can I regain my mobility after knee surgery?

Mobility can be regained through consistent knee replacement exercises like heel slides, straight-leg raises, and walking with support, which strengthens muscles and improves flexibility.

3. How to loosen tight muscles after knee replacement?

To loosen tight muscles, focus on gentle knee replacement exercises such as static stretches, quadriceps sets, and using a stationary bike to gradually improve flexibility.

4. How many days of physiotherapy after knee replacement?

Physiotherapy after knee replacement typically lasts 12 weeks, with knee replacement exercises tailored to each recovery phase, and may extend further based on individual progress.

5. How long does it take to walk normally after total knee replacement?

Walking normally after a total knee replacement can take around 6 to 12 weeks, depending on individual recovery and consistent practice of knee replacement exercises.

6. What is the hardest part of knee replacement recovery?

The hardest part of recovery is often managing post-operative pain and stiffness while staying committed to knee replacement exercises, which are essential for regaining mobility and strength.