Top Pre-Knee Replacement Exercises to Help You Heal Faster

Executive Summary

• Engaging in exercises before knee replacement surgery can facilitate a smoother recovery process. Still, it is recommended that you consult a qualified medical provider before starting a new exercise program.
• Strengthening supportive muscles through pre-surgery exercises, such as straight-leg raises and hamstring curls, can accelerate post-operative healing and reduce complications.
• Mobility exercises such as ankle pumps and gentle, low-impact cardio activities like walking or swimming can improve circulation, increase your range of motion, and reduce stiffness during the healing process.
• Maintaining consistency with pre-surgery exercise may be easier if you set realistic goals, vary your workouts, and track your progress.

Why Pre-Surgery Exercise Matters

When patients try to imagine what’s involved in the preparation process for knee replacement surgery, the first tasks that come to mind are usually completing forms and scheduling a surgery date. Nevertheless, it is essential not to overlook physical fitness in the lead-up to a knee replacement procedure.

Performing targeted exercises before knee replacement surgery can strengthen muscles, condition joints, and build flexibility. In turn, this can significantly impact both your recovery timeline and post-operative comfort. 

There is an extensive list of knee replacement pre-surgery exercises to choose from. For example, popular strength-focused activities include straight-leg raises and hamstring curls, while ankle pumps and seated knee extensions can be effective mobility-building exercises for knee replacement pre-surgery stages.

This guide will cover the most effective pre-knee replacement surgery exercises and explain how they can support faster healing after your procedure. Nevertheless, you should still contact a dependable medical provider with the qualifications needed to approve or deny exercises based on your unique situation.

The Benefits of Pre-Knee Replacement Exercise

Incorporating exercises before knee replacement surgery into your preparation plan, which is often referred to as “prehabilitation” or “prehab,” can offer a myriad of benefits. Some of the most noteworthy advantages that pre-knee replacement exercises can offer are:

• Faster post-operative recovery – If your muscles were already strong and conditioned prior to the surgery, your body may be better equipped to bounce back.
• Reduced pain & swelling – Regular physical activity before surgery can enhance your overall blood flow, and improved circulation can drastically decrease the presence of inflammation.
• Better joint function – By maintaining flexibility and mobility through pre-knee replacement surgery exercises, you can mitigate stiffness, which can otherwise worsen after surgery.

Knowing that you are opening yourself up to the benefits mentioned above by adequately preparing for your surgery can enhance your mental confidence. Therefore, you may experience less anxiety and hold a more positive recovery mindset.

Safety Guidelines Before Starting

Before starting any pre-knee replacement surgery exercises, consult your surgeon or physical therapist. Since every patient’s condition is unique, it is essential to obtain clearance or a customized exercise plan to avoid injury or further complications.

After getting the green light from your medical provider, some safety guidelines you should keep in mind include:

• Always warm up first – Doing a light, cardio-focused activity, such as walking or cycling, for 5 to 10 minutes, can improve circulation and prepare your muscles and joints for the slightly more demanding task at hand.
• Focus on form, not intensity – You should always move with control rather than trying to push limits; your focus should be on preparing gently and safely.
• Stop if you feel pain – Discomfort is okay, but sharp or lasting pain is usually a sign of a more serious issue at hand. Therefore, it is essential to listen to your body and consult a qualified medical provider if you have any concerns.

Top 5 Strengthening Exercises

Doing knee replacement pre-surgery exercises can strengthen the muscles around the joint, stabilizing and preparing it for the forthcoming surgical trauma and recovery process. 

After consulting your medical provider, you may be recommended one of the five knee replacement pre-surgery exercises below to get you started, due to their practicality and time-tested efficacy.

1. Straight Leg Raises

This activity can help patients strengthen the quadriceps without bending the knee. To perform it, lie flat on your back with one knee bent and the other leg straight. Then, slowly raise the straight leg to roughly the height of the bent knee, hold for a second, and then lower it slowly back to its original position. Many people see results after consistently doing 10 to 15 reps per leg.

2. Quad Sets

This exercise is an excellent way to build your thigh muscles, especially the quadriceps. To execute this technique, lie or sit down, then tighten your quads by pressing the back of your knee into the floor. Most patients hold this position for 5 seconds, then release, for about 10 to 15 reps.

3. Standing Hamstring Curls

This activity may help you strengthen the back of the thigh. While standing and holding onto a chair for stability, try bending one knee and gently bringing your heel toward your buttocks. Then, slowly return to the starting position and repeat for approximately 10 to 15 reps per leg.

4. Calf Raises

This exercise strengthens lower leg muscles and promotes circulation. To do this with proper form, you should stand with your feet shoulder-width apart. Once in position, slowly rise onto your toes, then lower back down to the ground at a controlled, steady speed. For optimal results, aim for 15 to 20 repetitions per set.

5. Heel Slides

This physical activity primarily targets the quadriceps, hamstrings, and calf muscles. In addition to helping you train your leg muscles, it can improve knee flexibility and range of motion. To begin, simply lie on your back and slowly slide your heel toward your buttocks, then extend. Do it for about 10 to 15 reps.

Flexibility and Mobility Exercises

Maintaining a full range of motion is just as important as building strength in the muscles surrounding your knee. Some of the most commonly seen exercises for improving joint mobility and reducing stiffness before and after knee surgery are below.

Seated Knee Extensions

This movement can ultimately increase the range of motion of your knee joint. To give it a try, sit in a sturdy chair with its level feet flat on the floor. Then, slowly extend one leg until it is as straight as you can comfortably get it fully extended and straight. Hold for a few seconds, then lower it back down. Do this for 10 to 15 reps per leg at a time.

Ankle Pumps

These muscle-activating pumps can improve circulation and prevent blood clots. All you have to do is lie or sit down and flex your foot to point your toes up, then back down again. Try to repeat these rhythmic motions for about 20 to 30 reps per session.

Low-Impact Cardiovascular Conditioning

Adding a sufficient amount of cardio to your prehab routine is a surefire way to improve endurance, support circulation, and boost energy levels. Some examples of cardio-centric, low-impact sports and exercise for joint health include:

• Stationary biking – Engaging in this activity at comfortable speeds and resistance levels is a great way to improve stamina and knee mobility without requiring movement or weight-bearing impact.
• Swimming or water walking – The buoyancy of water is known to reduce strain on joints while providing full-body resistance, which is why swimming or water walking are included in pre-surgery aquatic therapy routines.
• Walking – This activity is a simple and common way to stay mobile before your knee replacement. However, most patients should only aim for short walks with good posture and a steady pace.

Staying Consistent

Pre-surgery exercise shouldn’t just be a one-time event. Instead, you should regard exercises before knee replacement surgery as short-term lifestyle adjustments that can yield long-term rewards. 

Three steps that can help you stay consistent with your prehab exercises are:

1. Setting realistic goals – To start, aim for approximately 30 minutes of activity per day, 4 to 5 days a week, and make adjustments as needed or as advised by your medical provider.
2. Mixing it up – You should combine strength training, mobility work, and cardio to keep your body well-balanced and healthy in the lead-up to surgery.
3. Tracking your progress – Many patients find value in using a journal or app to record exercises, sets, and their feelings afterward. Doing so can build accountability and motivation.

Getting Stronger Before Surgery

The waiting period before joint procedures is a critical time. Practicing specific exercises before knee replacement surgery can help you prepare for a successful recovery. Nevertheless, with numerous knee replacement pre-surgery exercises available, it can be challenging to choose ones that are as safe and effective as possible, based on your specific situation.

If you’re unsure where to begin, the team of experienced professionals at the Joint Replacement Center of Scottsdale is here to help. We can assist you in developing and navigating an all-encompassing, personalized treatment plan. 

In addition to providing guidance on pre-knee replacement surgery exercises and other aspects of prehab, our highly trained joint specialists can conduct a top-of-the-line, minimally invasive surgery thanks to the assistance of advanced robotic technology. After surgery, our team provides each patient with individualized ongoing support, including answering questions, performing as-needed follow-up appointments, and suggesting exercises to try after knee replacement, among other services.

Contact the Joint Replacement of Scottsdale today to discuss exercises for knee replacement pre-surgery and other ways that can help you get the strongest start possible before your procedure.