Exercises whilst supported by a chair

The rest of the exercises can be done in your own lounge room once you have left hospital. All you will need is a chair and, if possible, a mirror. Remember to do all exercises slowly and smoothly.


Advanced Knee Flexion
Sit on the edge of a chair with your thighs parallel to the floor. Bend your knee as far as possible back under the chair. You may like to use your good leg to help push your knee further back. Hold for at least 30 seconds or as long as you can.

Repeat 10 times. Do 3 times a day.

Watch a short video on how to do this exercise

Download the daily exercise reminder sheet that helps you track your daily exercise.


Calf Stretching
Stand holding a chair for support and place your operated leg slightly behind you. With your feet facing straight ahead and keeping your heel down and your knee straight, lunge forward on your good leg.

This will stretch the calf on the back of your affected leg. It is Important to maintain the flexibility of your knee so that you can regain your full range of movement. Hold this stretch for 30 seconds.

Repeat 3 times. Do 3 times a day.

Watch a short video on how to do this exercise

Download the daily exercise reminder sheet that helps you track your daily exercise.


Balance In Standing
The next two exercises work the muscles around your pelvis to give you stability, better balance, and safer walking. It is important that you do these on both legs as the moving leg works to create movement, while the other leg also works hard to stand upright and stabilise your pelvis.

Stand upright and use the support of a chair. A mirror, if available, will help you know how you are going with this exercise. Gently swing your leg forward and backwards but at the same time making sure the rest of your body stays very still. With increasing confidence, rely less on the chair for support and more on your balance. Take care to swing your leg in a slow and controlled manner.

Repeat 20 times each side. Do 3 times a day.

This time your leg moves from side to side. Again make sure you keep your body still and focus on your balance.

Repeat 20 times each side. Do 3 times a day.

Watch a short video on how to do this exercise

Download the daily exercise reminder sheet that helps you track your daily exercise.


Half Squats
Standing alongside a chair, keep your back straight and upright, gently bend at the knees and hips and slowly lower yourself down. Go only as far as is comfortable and use the chair for balance only and not to take your weight. Keep looking forward and resist the temptation to bend your back.

Repeat 10 times.Do 3 times a day.

Watch a short video on how to do this exercise

Download the daily exercise reminder sheet that helps you track your daily exercise.


Lunges
Standing beside a chair, place one leg in front of the other. You should exercise both legs, so it does not matter which leg is placed first. Keep your back straight and look forward. Make sure both feet are pointing straight ahead and are parallel. Lunge your weight forwards while bending your front knee.

Go only as far as comfortable, and use the chair for balance only and not to take your weight. Keep the movement slow and controlled. Focus on bending your knee as far as possible and taking most of your weight on your front leg. Repeat 10 times on each leg.

Repeat 10 times.Do 3 times a day.

Watch a short video on how to do this exercise

Download the daily exercise reminder sheet that helps you track your daily exercise.

Exercises for before and after knee replacement

Exercises for before and after knee replacement

It is important to be as fit as possible before undergoing a total knee replacement, as it will make your recovery much faster. To enable a fast recovery so you may get back into the activity you previously enjoyed, it is very important to follow an exercise rehabilitation program. This will ensure the muscles of the joint recover their strength and maintain a stable joint.

Following the operation, your physiotherapist will help you with the initial exercises and help you be able to reach certain milestones before you leave the hospital. You will be sent home with an exercise program and will be expected to attend clinics and further physiotherapy appointments in order to continue to progress through your rehabilitation program.

The following information is a general guide to types of exercises and what to expect, but the individual program your physiotherapist or surgeon has prescribed should always be adhered to. It is important that you consult with your surgeon and /or physiotherapist as to which exercises are best for you, how often you need to do them and how many times to repeat each exercise.


Seek advice from your health professional before starting any new exercise program.


If you find these exercises difficult, build up to the suggested number gradually.  However if any exercise is too painful, stop it immediately.

Watch a video of all exercises

Or view individual exercises

Login to view more content

Next Steps

Contact your GP or health professional to discuss your options