Undergoing a knee or hip replacement is a major step toward reclaiming a pain-free and active life. But surgery is only the beginning. A successful recovery hinges on your dedication to rehabilitation — especially strengthening exercises that support your new joint, reduce stiffness, and restore function.
Why Strengthening Exercises Matter
Post-surgical rehabilitation exercises serve several key purposes:
- Restore range of motion
- Build muscle strength
- Improve balance and coordination
- Prevent stiffness
- Enhance circulation and reduce swelling
Strong surrounding muscles help stabilize the new joint and make daily tasks — like walking, climbing stairs, and standing from a chair — easier and safer.
Strengthening Exercises After Knee Replacement
Here are some gentle strengthening exercises to start once approved by your physician or physical therapist:
1. Quad Sets
- Sit or lie with your leg straight.
- Tighten your thigh muscle, pushing the back of your knee into the bed.
- Hold for 5–10 seconds.
- Repeat 10–15 times.
2. Straight Leg Raises
- Lie on your back, one leg bent and the other straight.
- Lift the straight leg up to the level of the bent knee.
- Hold for 5 seconds, then lower slowly.
- Repeat 10 times.
3. Seated Knee Extensions
- Sit on a chair with feet flat.
- Slowly straighten your surgical leg as much as possible.
- Hold for 5 seconds, then lower.
- Repeat 10–15 times.
4. Heel Slides
- Lie on your back.
- Slowly slide your heel toward your buttocks, bending the knee.
- Hold for a few seconds, then straighten.
- Repeat 10 times.
Strengthening Exercises After Hip Replacement
For hip replacements, the focus is on rebuilding strength in the glutes, hips, and thighs.
1. Glute Sets
- Tighten your buttocks.
- Hold for 5 seconds.
- Relax and repeat 10–15 times.
2. Heel Slides
- Same as in knee rehab, useful for regaining hip mobility and control.
3. Standing Hip Abductions
- Stand tall, hold onto a sturdy chair.
- Gently lift your surgical leg out to the side without tilting.
- Hold for 3–5 seconds, lower slowly.
- Repeat 10 times.
4. Mini Squats
- Stand with feet shoulder-width apart.
- Hold onto a counter or chair.
- Gently bend knees slightly (no more than 30 degrees), then return.
- Keep your back straight and heels on the floor.
- Repeat 10–15 times.
When to Seek Help
Contact your healthcare provider if you notice:
- Sudden increase in pain or swelling
- Redness or warmth around the joint
- Difficulty bearing weight
- Signs of infection or blood clots
Conclusion
Recovery from knee or hip replacement takes time, effort, and patience. Strengthening exercises are a cornerstone of regaining your independence and mobility. By following a structured program — you’ll be on your way to walking stronger, living pain-free, and doing the activities you love again.