Recovering from total knee replacement surgery can be a life-changing experience, and choosing the right exercises after knee replacement is crucial for regaining strength, mobility, and overall physical function. Whether you’ve had a knee joint replacement or are preparing for knee surgery, working with a skilled physical therapist can help you navigate your recovery. Post-surgery exercises, including quadriceps strength training, knee flexion exercises, and resistance band workouts, are essential in improving your knee bend, strength, and flexibility.
According to experts from the American Academy of Orthopaedic Surgeons and allied health sciences professionals, creating an exercise program that focuses on strengthening muscles like the hip abductor and improving abductor strength can significantly enhance the outcomes of your recovery. Whether you’re an older adult or someone recovering from knee replacement surgery, these exercises can help reduce knee pain, improve physical activity, and increase your knee extension over time.
This guide will walk you through what is the best exercise after total knee replacement, regaining quadriceps strength, and preparing for daily activities like walking, stair climbing, and even cycling after knee replacement. Let’s dive into the exercises that can help you feel better and move more comfortably in your post-surgery journey.
What is the Best Exercise after Total Knee Replacement?
After total knee replacement surgery, it’s essential to focus on exercises that help rebuild strength, improve flexibility, and enhance overall mobility. With the guidance of a physical therapist, you can safely incorporate various exercises into your recovery program. Below are some of the best exercises to help you regain your physical function and improve your knee joint health after surgery:
Resistance Band Exercises after Knee Operation
Resistance band exercises are excellent for strengthening muscles around your knee joint without putting too much stress on your healing knee. These exercises can help improve quadriceps strength and hip abductor strength, both of which are crucial for mobility. Resistance bands are easy to use and can be adjusted to suit your ability, making them ideal for older adults and those recovering from knee surgery.
Walking after Knee Replacement
Walking is one of the best low-impact exercises after a knee replacement. It helps improve your physical activity level and aids in regaining knee flexion and knee extension. Start with short distances and gradually increase as you feel more comfortable. Proper walking technique is essential, and your physical therapist will help guide you on how to maintain the correct posture and movement.
Swimming after Knee Replacement
Swimming is a gentle, full-body workout that’s easy on the knees. The buoyancy of the water reduces stress on your surgical leg, while allowing you to perform effective exercises to improve knee flexion and strengthen muscles like the hip abductor. It’s especially useful for improving overall muscle strength and flexibility without the risk of injury.
Climbing Stairs
Climbing stairs is a fantastic exercise for building strength in the quadriceps and gluteal muscles. It also helps improve knee bend and enhances abductor strength. Always use the handrail for support as you climb, and avoid pushing through pain. Your physical therapist can help you set up a stair climbing routine that suits your progress.
Standing from Sitting
This functional exercise mimics a daily activity and is essential for regaining your ability to sit and stand independently. It strengthens the quadriceps and improves knee joint stability. Start by using a sturdy chair and push yourself up using your leg muscles rather than your hands.
Straight Leg Lift
The straight leg lift is a simple yet effective exercise for strengthening the muscles around the knee joint, particularly the quadriceps. This movement helps with knee straightening exercises and contributes to improving the overall function of your surgical leg.
Ankle Pumps
Ankle pumps help improve circulation in your surgical leg and promote flexibility in the knee joint. By gently flexing and pointing your toes, you can reduce swelling and enhance the healing process.
Quadriceps Sets
Quadriceps sets are a foundational exercise that can help restore strength to the muscles around your knee. This exercise improves quadriceps strength and is often recommended early in recovery. By contracting your quadriceps while keeping your leg straight, you encourage blood flow and promote healing.
Sitting Knee Flexion and Heel Slides
Sitting knee flexion and heel slides are great exercises for restoring knee flexion after knee replacement surgery. These exercises help you regain the ability to bend your knee, which is essential for activities like walking, sitting, and climbing stairs.
Long Arc Quads
The long arc quad is another effective exercise for rebuilding quadriceps strength. By sitting with your leg straight and then lifting it upwards, you engage your quadriceps to help strengthen the surgical leg. This movement also supports knee extension and is critical for regaining full knee mobility.
Quad Sets
Similar to quadriceps sets, quad sets target the same muscles but with slight variations in the positioning. They are particularly useful for improving knee stability and promoting overall muscle strengthening in the early stages of recovery.
Side-lying Hip Abduction
The side-lying hip abduction exercise strengthens the hip abductor muscles, which play a crucial role in stabilizing the knee joint and improving mobility. This exercise helps prevent abductor weakness and supports overall functional movement.
Leg Extension and Single-Leg Balance
Leg extensions and single-leg balance exercises are beneficial for strengthening the quadriceps and improving stability in the surgical leg. These movements help prepare you for activities like standing, walking, and climbing stairs.
Wall Squats and Gluteal Set
Wall squats are a great way to build strength in the quadriceps, gluteal muscles, and hamstrings, all of which are crucial for improving physical activity. Pairing wall squats with a gluteal set—where you contract your glute muscles—will help build overall leg strength and improve balance.
Hip Extension and Step Ups
Hip extension exercises help restore strength in the hip abductor muscles and improve knee joint function. Step-ups are also excellent for improving the strength of both your quadriceps and gluteal muscles, making it easier to climb stairs and perform everyday activities.
Elliptical Machine and Flexibility Improvement
Once you’ve progressed in your recovery, using an elliptical machine can help improve cardiovascular health and maintain knee mobility. It also allows you to continue building strength in your quadriceps and hip abductor muscles while minimizing impact on the knee.
Glute Isometric Squeeze and Heel Raises
The glute isometric squeeze focuses on strengthening your gluteal muscles, while heel raises help improve calf strength and overall leg stability. Both exercises contribute to enhancing your physical function and preparing your knee for more dynamic movements.
Standing Knee Bends and Knee Straightening Exercises
Standing knee bends and knee straightening exercises are designed to restore full knee mobility after surgery. These exercises help improve your knee flexion, increase knee extension, and contribute to a quicker recovery.
Muscle Strengthening and Cycling
As you gain strength, cycling (on a stationary bike) is an excellent low-impact exercise to improve quadriceps strength, promote knee flexion, and enhance overall physical activity levels. It’s a great way to continue progressing after total knee replacement surgery while minimizing strain on the knee joint.
Rehabilitation Exercises After Total Knee Replacement: Step by Step
After total knee replacement surgery, rehabilitation is a crucial part of your recovery. Following a structured exercise program can help you regain strength, flexibility, and mobility in your knee joint. Your physical therapist will guide you through each step, ensuring that you perform the right exercises to promote healing and avoid complications.
Early Post-operative Exercises
In the early stages of recovery, your focus will be on gentle exercises that promote circulation, reduce swelling, and start rebuilding muscle strength.
Quadriceps Sets
This simple exercise involves contracting your quadriceps muscles while keeping your leg straight. Quadriceps strengthening is key to improving knee function and stabilizing the surgical leg. This exercise helps prevent muscle weakness and promotes knee extension.
Straight Leg Raises
The straight leg raise is another essential early exercise. It targets your quadriceps and helps regain muscle strength without putting strain on your knee. This movement is particularly helpful in the first few days after knee replacement surgery.
Ankle Pumps
Ankle pumps are designed to improve circulation in your surgical leg. By flexing and pointing your toes, you can reduce the risk of blood clots and ease swelling, which is common after knee surgery. This exercise is also helpful for improving overall physical activity early in your recovery.
Knee Straightening Exercises
These exercises help restore knee extension and straighten your knee. Proper knee extension is essential for walking and other daily movements. A simple way to do this is by lying flat and gently pushing your knee down to the bed, increasing the stretch as you progress.
Bed-supported Knee Bends, Sitting Supported Knee Bends, and Sitting Unsupported Knee Bends
These bending exercises are crucial for regaining knee flexion after surgery. Start by gently bending your knee while lying down or sitting. Use a towel or strap to assist if necessary. Over time, you’ll be able to perform the exercise without assistance, working toward a full knee bend.
Walking and Early Activity
Proper Walking Technique
Walking is one of the most important activities you will practice post-surgery. It helps improve physical function and strengthens muscles around the knee joint. Your physical therapist will guide you on proper walking technique, including maintaining good posture and taking controlled steps.
Walker or Crutches
In the early weeks, you may need to use a walker or crutches to support your movement. This helps you avoid putting too much weight on the surgical leg and ensures your knee joint heals properly. Follow your physical therapist’s instructions on how to use these devices safely.
Weight-Bearing Instruction
Your physical therapist will also provide specific weight-bearing instructions. This means gradually increasing the weight you put on your surgical leg as it heals. Following the correct guidelines helps you regain mobility without stressing your knee too soon.
Stair Climbing and Descending
Climbing stairs can be a challenge in the early stages, but it’s an important part of your recovery. Start by practicing stair climbing one step at a time, focusing on proper foot placement. As your strength and knee flexion improve, you can gradually increase the difficulty.
Advanced Exercises and Activities
As you move into the later stages of your rehabilitation, more advanced exercises will help you regain full strength and mobility.
Standing Knee Bends
Standing knee bends are designed to improve knee flexion and quadriceps strength. This exercise mimics real-life movements, such as sitting and standing, and is an important milestone in your recovery.
Resistance Exercises
Incorporating resistance exercises, such as using resistance bands, can further strengthen your knee joint and improve abductor strength. Resistance training is essential for building muscle around the knee and improving overall physical activity.
Pain or Swelling Management
Managing pain and swelling is a crucial part of your recovery process. Follow your physical therapist’s advice on using ice, elevating your leg, and performing gentle exercises to reduce inflammation and discomfort.
Strengthening and Stretching Exercises
Quadriceps Strengthening
Quadriceps strengthening exercises, such as quadriceps sets and long arc quads, are critical for regaining knee function. These exercises focus on building strength in the quadriceps muscles, which are vital for stabilizing the knee joint and improving knee extension.
Hamstring Stretching and Calf Stretch
Stretching your hamstrings and calves is important for maintaining flexibility in your surgical leg. Perform gentle stretches to avoid stiffness, and gradually increase the intensity as your knee becomes more mobile.
Step Stretch
The step stretch is another effective way to improve the flexibility of your quadriceps and hamstrings. It also helps in gaining better knee flexion and knee extension, which are key to normalizing your movements after surgery.
Knee Step-Up
The knee step-up exercise is a great way to strengthen your leg muscles while improving your knee bend. This exercise mimics everyday movements, such as climbing stairs, and helps improve physical function.
Cardiovascular Exercises
Elliptical Machine and Treadmill Walking
As your recovery progresses, low-impact exercises like the elliptical machine and treadmill walking are excellent for improving cardiovascular fitness and maintaining strength in the quadriceps and hip abductor muscles. These exercises also help with knee joint mobility and promote knee extension.
Group Exercise Classes
Once you feel ready, joining a group exercise class tailored for post-surgery patients can be an excellent way to stay motivated and progress your recovery. These classes typically focus on muscle strengthening, knee pain management, and improving overall physical activity.
Final Words
Recovering from total knee replacement surgery requires patience, dedication, and the right approach to rehabilitation. By incorporating the right exercises after knee replacement, you can significantly improve your knee joint function, restore quadriceps strength, and regain your physical activity levels. Whether you’re working on knee extension, improving knee flexion, or strengthening key muscles like the hip abductor, every exercise plays an important role in your recovery journey.
Always remember to consult with your physical therapist to ensure that your rehabilitation plan is tailored to your unique needs and progress. By following the proper steps—starting with gentle post-operative exercises and progressing to more advanced movements like resistance exercises and cardiovascular workouts—you’ll be on your way to a successful recovery.
With commitment, patience, and the right support, you can regain your strength and confidence, allowing you to return to the activities you love and improve your overall quality of life after knee replacement surgery. Take it one step at a time, and remember, your physical function is just around the corner!
Frequently Asked Questions about Exercises After Total Knee Replacement
How long should you do exercises after a knee replacement?
The duration of exercise after total knee replacement varies based on your individual recovery process. Generally, it’s recommended to continue rehabilitation exercises for at least 6 to 12 months after surgery to achieve full recovery. This includes strengthening exercises, stretching, and cardiovascular activities. It’s important to work closely with your physical therapist to develop a long-term exercise plan that ensures continued improvement in knee function.
What is the best exercise machine after knee replacement?
The best exercise machine after knee replacement depends on your recovery stage and personal fitness level. Popular options include the elliptical machine and stationary bike. These machines are low-impact, allowing you to rebuild strength in your quadriceps and improve knee flexion and knee extension without putting excessive stress on the knee joint. Always consult with your physical therapist to determine what works best for you.
How many times a day should I exercise after total knee replacement?
In the early stages of recovery, it’s important to focus on frequent, shorter sessions of exercise rather than long workouts. Typically, you should aim for 2-3 sessions per day, with each session lasting about 20-30 minutes. As your strength improves and you progress into more advanced exercises, you can reduce the frequency and increase the intensity. Make sure to follow the guidance of your physical therapist to ensure you’re not over-exerting your surgical leg.
What sports can you do after a Total knee replacement?
After total knee replacement surgery, low-impact sports are generally recommended, especially during the first year of recovery. These include swimming, cycling, walking, and golfing. Activities like these can help maintain physical activity and improve your knee function without putting too much strain on the knee joint.
Can you play tennis after a Total knee replacement?
While tennis is a high-impact sport, many patients can return to the game after knee replacement with proper rehabilitation and strength training. However, it’s important to wait until your knee has fully healed, typically 6-12 months after surgery. Your physical therapist can help guide you on how to safely return to tennis, focusing on strengthening your quadriceps and hip abductor muscles to support your knee during quick movements.
Can you play golf after a Total knee replacement?
Yes, golf is generally considered a low-impact sport that many people return to after knee replacement surgery. Once you’ve regained adequate quadriceps strength and knee flexibility, you can safely resume golfing. It’s advisable to avoid twisting motions or carrying heavy bags early on, but as you progress, you should be able to enjoy the sport with less risk to your knee.
Can you do Cycling after a Total knee replacement?
Cycling is an excellent low-impact exercise for individuals recovering from total knee replacement surgery. It helps improve knee flexion, knee extension, and overall quadriceps strength. Stationary bikes are especially beneficial as they offer a controlled environment that reduces the risk of injury. Once your physical function has progressed enough, cycling can be an important part of your long-term exercise program.
Can you play football after a Total knee replacement?
Playing football after a total knee replacement is generally not recommended, especially in the first few years after surgery. Football is a high-impact sport that involves running, sudden turns, and contact, which can strain your knee joint. While you may be able to engage in some recreational sports, football’s intensity and demands may not be suitable for your new knee. Always discuss with your physical therapist before attempting any high-impact activities.
Can you play High-impact sports after Total knee replacement?
High-impact sports such as running, basketball, and football should generally be avoided after knee replacement surgery. These activities place significant stress on the knee joint, which can lead to complications or premature wear of the prosthetic knee. Low-impact activities like walking, swimming, and cycling are safer alternatives that can help maintain an active lifestyle without jeopardizing the health of your knee joint.