10 knee replacement exercises for recovery after surgery
Try these knee replacement exercises recommended by physical therapists before and after knee replacement surgery to recover smoothly.
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Having a knee replacement is a big decision, and one that can have a positive impact on your physical and emotional well-being. What you do before and after surgery can play an important role in your recovery.
Incorporating specific knee exercises into your routine before surgery — known as prehab — can help prepare your body for rehabilitation, making it easier to return to everyday activities and preventing knee pain. After surgery, focusing on movements that strengthen and support your knee can encourage a smoother healing process.
Here, Hinge Health physical therapists share examples of knee replacement exercises to do before and after knee surgery to help you feel your best throughout your recovery.
Please note these exercises are provided as general examples and may not be right for your individual needs. Always follow the guidance of your doctor or physical therapist regarding your exercise plan.
Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.
Reviewed by our clinical and medical experts
Christynne Helfrich, PT, DPT
Kim Anderson, PT, DPT
How long should you do exercises after a knee replacement?
Everyone’s recovery from knee replacement surgery looks different. Usually, it takes anywhere between several months to a year to heal completely. Doing exercise therapy after surgery at home can help you restore knee function and help you get back on your feet just as efficiently as going to see an in-person physical therapist for care, research suggests.
“It’s important to do physical therapy exercises after knee replacement surgery to help restore range of motion, reduce swelling, build strength, and ease discomfort in your knee,” says Kim Anderson, PT, DPT, a physical therapist at Hinge Health. Most people need to do physical therapy, which usually includes working with a physical therapist in person as well as doing exercises on your own at home, for about three months post-surgery, but some people need more than that.
It’s a good idea to keep up with physical therapy exercises at home even after you finish post-surgery rehab. Many people lose some of their strength and stamina before surgery because of knee pain and reduced activity, so staying active after surgery is key to regaining what you may have lost, Dr. Anderson says. Keeping up with your exercise therapy and exercise routine can also help your knee stay strong and capable for years to come.
5 exercises to do after a knee replacement
After surgery, many people work with a physical therapist in person who can help guide their recovery and suggest appropriate exercises. If you have a physical therapist or other member of your care team, be sure to discuss any at-home exercises with them. Gentle exercises at home may help support your recovery, but should be done in partnership with your healthcare providers.
For exercises that involve standing, it’s important to have someone nearby to help support you and prevent falls.
These are also generally good knee exercises for building strength, mobility, and confidence in movement — even well after the initial knee replacement surgery recovery phase.
“This simple movement helps keep blood flowing in your legs after surgery, which is important for overall healing and can help lower the risk of blood clots,” Dr. Anderson says. Blood clots are a possible complication after knee surgery, so exercises that promote circulation are especially important during recovery.
How to do it:
Start by standing with your feet hip-width apart and with one hand on a table for balance.
Push through the balls of your feet to raise your heels off the floor. Focus on squeezing your calf muscles as you hold this position.
Relax your heels back to the floor.
Get more information on how to do a calf raise.
This exercise helps you engage and strengthen your quads, which helps you gently straighten your knee. This can be challenging after knee surgery.
How to do it:
Sit on a couch or bed with one leg straight and your other leg bent with your foot flat on the surface.
Squeeze your thigh muscles on the straight leg as you press the back of your knee into the couch or bed.
Your heel may be lifting slightly off the surface as you hold this position.
Relax your thigh muscles.
3. Heel slide with a towel
Want expert care? Check if you're covered for our free program →“This dynamic movement helps your knee get used to bending again after surgery, making it easier to regain your flexibility over time,” Dr. Anderson says.
How to do it:
Sit with your legs straight out in front of you on a couch, bed, or floor.
Loop a towel around the bottom of your targeted foot.
Use that towel to unweight your foot as you slide your foot toward your hips, allowing your knee to bend.
Bend your knee as far as you are able, then slide your foot back to the starting position.
4. Straight leg raise
Want expert care? Check if you're covered for our free program →This exercise helps you activate your quads and rebuild strength and coordination in your leg as you recover.
How to do it:
On a yoga mat, lie comfortably on your back with one leg resting straight on the floor.
Bend the knee of your other leg so that your foot is resting on the floor.
Now raise your straight leg toward the ceiling. Focus on keeping your leg straight as you hold your leg high.
Then relax your leg back to the floor.
Get more information on how to do a straight leg raise.
“These assisted squats help your knees and hips get used to moving after surgery while also gently building strength,” Dr. Anderson says. They also make everyday activities like climbing up stairs and getting up from a chair easier as you heal.
How to do it:
Stand facing a table and place your hands on the edge of the table
Hinge at the hips to send your butt down and back into a squat like you’re sitting in an imaginary chair.
Press into your feet to return to standing.
PT tip: “Try to keep the weight in your heels and pull your abdominals in to support you,” Dr. Anderson says.
5 exercises to do before a knee replacement
Research shows that getting ready for knee replacement surgery with targeted exercises can reduce pain post-procedure and help you get back to physical activity faster. Building strength — not just in your legs but in your upper body, too — can make it easier to move around and stay independent after knee replacement surgery.
This movement helps prepare your knee for everyday activities after surgery, like getting up from a chair, bed, toilet, or car. “It builds strength and makes these transitions feel more manageable during your recovery,” Dr. Anderson says.
How to do it:
Sit in a chair with your feet comfortably apart. Your hands should be held together in front of your chest.
Without using your hands, push through your feet to straighten your legs to come into standing, and hold in this position.
Bend your knees to sit into the chair with control.
As you do each rep, you will feel your thigh, hip, and butt muscles working.
Get more information on how to do a sit to stand exercise here.
2. Modified tricep dips
Want expert care? Check if you're covered for our free program →“After knee surgery, your arms play a bigger role in helping you move around and get settled comfortably,” Dr. Anderson says. This exercise helps build arm strength so daily activities and transfers feel easier as you heal.
How to do it:
Sit on the front part of a sturdy chair and place your hands on the seat, just outside your hips.
Press into your hands to lift your butt off the seat. Then, bend the elbows slightly to lower your hips toward the floor.
Press back up to extend the elbow fully.
PT tip: Try to keep your neck long and avoid collapsing into your shoulders.
Get more information on how to do a tricep dip here.
3. Knee extension with band
Want expert care? Check if you're covered for our free program →Chronic knee pain can make it more challenging to keep the muscles in your legs strong. This exercise strengthens your quadriceps (the muscles at the front of your thigh) and is often comfortable to do even if you have knee pain, Dr. Anderson says.
How to do it:
Sit on the front part of a sturdy chair and place your hands on the seat, just outside your hips.
Press into your hands to lift your butt off the seat and then bend the elbows slightly to lower your hips toward the floor.
Press back up to extend the elbow fully.
Chronic knee pain can lead to stiffness in your knees and hips. “This gentle movement helps keep these areas flexible, which can make recovery after surgery easier,” Dr. Anderson says. “Maintaining your range of motion before surgery helps support a better outcome.”
How to do it:
Lie back on a yoga mat with your knees bent and your feet flat on the ground.
Pull one knee in toward your chest.
Return that foot to the mat. Repeat with the other knee.
PT tip: To make this exercise more challenging, bring both knees in toward your chest and draw little circles with your knees together.
5. Seated hamstring stretch
Want expert care? Check if you're covered for our free program →If you have osteoarthritis in your knee, it can be challenging to straighten your knee. “This stretch encourages flexibility in your hamstrings (back of thigh muscles), helping you maintain motion before surgery,” Dr. Anderson says. “The more comfortable your knee feels moving before surgery, the easier it can be to regain full motion after.”
How to do it:
To begin, sit at the edge of a chair and straighten one leg out in front of you while resting your heel on the floor.
Then, hinge at your hips to lean your chest toward the floor and hold. Return to the starting position.
Get more information on how to do a seated hamstring stretch here.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
Safety tips to keep in mind
Knee replacement surgery is a significant step toward improving your mobility and quality of life. Taking a few precautions with your exercises can help you recover safely and confidently.
Before surgery
Try to exercise regularly in the two months leading up to your surgery to help build strength and flexibility. You can work with a physical therapist to help you identify movements that feel good to you. Usually, low-impact movements like swimming and cycling on a stationary bike are comfortable options.
“If you’re new to exercise or it’s been a while, ease in gradually to avoid pain flares,” Dr. Anderson says. “Doing exercises near a countertop or sturdy surface can provide extra support if you need help with balance.”
After surgery
It’s common to feel a bit dizzy or lightheaded after surgery, especially if you’re adjusting to new medications, dealing with pain, or not sleeping well.
“Move slowly, especially when changing positions, and use support for any standing exercises,” Dr. Anderson says. Staying well-nourished, well-rested and hydrated can also make a difference in how you feel. “Work closely with your physical therapist — they can provide guidance tailored to your needs and help you get back to your everyday activities,” Dr. Anderson says.
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
Looking for pain relief? Check if your employer or health plan covers our program
References
Gränicher, P., Stöggl, T., Fucentese, S. F., Adelsberger, R., & Swanenburg, J. (2020). Preoperative exercise in patients undergoing total knee arthroplasty: a pilot randomized controlled trial. Archives of Physiotherapy, 10(1). doi:10.1186/s40945-020-00085-9
Chaudhry, Y. P., Hayes, H., Wells, Z., Papadelis, E., Khanuja, H. S., & Deirmengian, C. (2023). Not All Patients Need Supervised Physical Therapy After Primary Total Knee Arthroplasty: A Systematic Review and Meta-Analysis. Cureus. doi: 10.7759/cureus.35232
Dutta, S., Ambade, R., Wankhade, D., & Agrawal, P. (2024). Rehabilitation Techniques Before and After Total Knee Arthroplasty for a Better Quality of Life. Cureus, 16(2), e54877. doi:10.7759/cureus.54877
Sheth, N., & Foran, J. (2017). Total Knee Replacement Exercise Guide - OrthoInfo - AAOS. Aaos.org. https://orthoinfo.aaos.org/en/recovery/total-knee-replacement-exercise-guide/
Khatri, C., Ahmed, I., Fatema Dhaif, Rodrigues, J., Underwood, M., Davis, E. T., Mitchell, P., & Metcalfe, A. (2023). What’s important for recovery after a total knee replacement? A systematic review of mixed methods studies. Archives of Orthopaedic and Trauma Surgery. doi: 10.1007/s00402-023-05136-x