Recovering after knee replacement surgery can feel like a long journey, but the right exercises can make all the difference in how fast and how well you heal. Whether you’ve just come out of the operating room or are several weeks into recovery, exercising regularly is one of the most important things you can do to regain strength, improve flexibility, and reduce stiffness.
In this article, we’ll explore the best exercises to help you recover safely, step by step. These movements are simple, effective, and proven to help patients get back on their feet with more confidence and less pain.
Why Exercise Matters After Knee Replacement
After knee replacement, your muscles, tendons, and ligaments need time to heal and adapt to your new joint. Without movement, your knee can become stiff and weak. Exercise improves circulation, reduces swelling, and helps prevent blood clots. It also builds strength in your quadriceps, hamstrings, and calves, which support your knee and help you walk normally again.
Your doctor and physical therapist will guide you on when to start and how far to push yourself. Always follow their advice, as doing too much too soon can slow your healing.
Early-Stage Exercises (First Few Days to Week 2)
In the earliest phase of recovery, focus on gentle range-of-motion exercises to keep your knee moving and prevent scar tissue from building up.
1. Ankle Pumps
How to do it:
- Lie on your back.
- Slowly flex your foot up (toes toward your head) and then point it down.
- Repeat for 10-20 repetitions every hour while awake.
Benefits:
- Improves circulation.
- Helps prevent blood clots in your legs.
2. Quad Sets
How to do it:
- Sit or lie with your leg straight.
- Tighten your thigh muscle (push the knee down gently into the bed).
- Hold for 5–10 seconds.
- Relax.
- Repeat 10–15 times, several times per day.
Benefits:
- Strengthens the quadriceps.
- Helps straighten the knee.
3. Heel Slides
How to do it:
- Lie on your back.
- Slowly bend your knee by sliding your heel toward your buttocks.
- Go as far as you comfortably can, then slide it back.
- Repeat 10 times, 3–4 times per day.
Benefits:
- Improves knee flexibility.
- Prevents stiffness.
Mid-Stage Exercises (Weeks 2–6)
As your knee heals, you’ll gradually add more strength and balance exercises.
4. Straight Leg Raises
How to do it:
- Lie flat on your back.
- Bend your non-surgical knee for support.
- Keep your surgical leg straight and slowly lift it about 12 inches off the floor.
- Hold for 3–5 seconds, then lower.
- Repeat 10 times.
Benefits:
- Strengthens your quadriceps without putting weight on your knee.
5. Seated Knee Bends
How to do it:
- Sit on a sturdy chair.
- Slowly bend your knee back as far as you comfortably can.
- Hold 5–10 seconds, then straighten.
- Repeat 10–15 times.
Benefits:
- Increases knee bending range.
- Improves mobility for sitting and standing.
6. Knee Extension Stretch
How to do it:
- Sit in a chair.
- Prop your heel on another chair or footstool so your knee is straight.
- Relax and let gravity gently stretch the knee.
- Hold 5–10 minutes if tolerable.
Benefits:
- Helps fully straighten the knee.
- Prevents long-term stiffness.
Advanced Exercises (After 6 Weeks, with Doctor Approval)
By this point, you may feel stronger and ready for more challenging movements to build endurance and stability
7. Standing Heel Raises
How to do it:
- Hold the back of a chair or counter.
- Slowly rise up on your toes.
- Hold for 2–3 seconds, then lower.
- Repeat 10–15 times.
Benefits:
- Strengthens calves and ankles.
- Improves walking balance.
8. Mini Squats
How to do it:
- Stand while holding a sturdy surface.
- Slowly bend your knees (no deeper than 30 degrees).
- Keep your back straight.
- Return to standing.
- Repeat 10 times.
Benefits:
- Builds thigh and hip strength.
- Supports daily activities like sitting and standing.
9. Step-Ups
How to do it:
- Stand in front of a low step or stair.
- Step up with your surgical leg.
- Bring your other foot up.
- Step down carefully.
- Repeat 10 times.
Benefits:
- Improves leg strength and balance.
- Helps you prepare for stairs at home.
10. Stationary Cycling
How to do it:
- Use a stationary bike with low resistance.
- Pedal gently for 5–10 minutes, gradually increasing time.
- Make sure your knee bends comfortably.
Benefits:
- Enhances circulation.
- Builds endurance without impact.
Tips for Success
- Listen to your body: Some discomfort is normal, but sharp pain or swelling means you need to rest.
- Stay consistent: Daily practice helps you recover faster.
- Use ice and elevation: Ice after exercises to reduce swelling.
- Stay safe: Always use support when needed to avoid falls.
- Celebrate progress: Every degree of motion and every step counts.
When to Call Your Doctor
Call your doctor right away if you experience:
- Severe pain that doesn’t improve.
- Redness or warmth around the knee.
- Sudden swelling.
- Difficulty breathing (possible blood clot).
Final Thoughts
Recovering from knee replacement surgery takes time, patience, and dedication. The exercises you do in the first few weeks set the stage for how well you walk, climb stairs, and live your daily life months down the road. Keep a positive mindset, stay consistent with your exercises, and lean on your care team when you need help.
Frequently Asked Questions
1. How soon can I start exercising after knee replacement surgery?
Most patients start gentle exercises like ankle pumps and quad sets within 24 hours after surgery. Always follow your surgeon’s and therapist’s recommendations.
2. How often should I do these exercises?
Early exercises should be done several times per day, while strengthening and balance exercises can be done once or twice daily. Consistency is key.
3. When can I walk without a walker or cane?
Many people transition to a cane within 2–4 weeks and walk unaided after 6–8 weeks, depending on their progress and strength.
4. Is it normal to have pain when exercising
Mild discomfort is common, but sharp pain, severe swelling, or increased redness should be reported to your doctor.
5. Can I do other exercises like swimming or yoga?
Yes, after your incision heals and your doctor gives approval (usually around 6–12 weeks), low-impact activities like swimming, water aerobics, and gentle yoga can be great for strength and flexibility.
