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Best Knee Replacement Exercises to Do at Home for Quick Recovery

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Recovering from total knee replacement surgery can be a challenging journey, but with the right exercises and proper guidance, patients can significantly speed up their recovery and regain mobility. Whether you're in the early phase of recovery or advancing toward full strength, performing home-based knee replacement exercises consistently is one of the best ways to ensure a successful outcome.

In this comprehensive guide, brought to you in association with Sri Balaji Action Medical Institute, we’ll walk you through the top at-home exercises after knee replacement, their benefits, how to perform them correctly, and essential recovery tips to help you get back on your feet faster.

Why Are Post-Knee Replacement Exercises So Important?

After total knee replacement surgery, the surrounding muscles, ligaments, and tendons need to regain their strength, flexibility, and function. Without regular exercise, patients may experience stiffness, pain, reduced range of motion, and longer recovery time.

Benefits of post-knee replacement exercises:

  • Reduces swelling and stiffness

  • Improves circulation

  • Restores joint mobility

  • Prevents blood clots

  • Strengthens leg muscles

  • Enhances overall function and independence

When to Start Exercising After Knee Replacement Surgery

Most patients begin light exercises within 24 hours post-surgery, under supervision in the hospital. Once discharged, your doctor or physiotherapist will recommend a set of home exercises to continue your rehabilitation journey.

Note: Always consult your surgeon or physiotherapist before beginning or modifying any exercise routine.

Guidelines Before Starting At-Home Knee Exercises

Before diving into specific workouts, here are a few essential guidelines:

  • Warm up your body with a gentle 5-minute walk or stationary bike ride.

  • Perform exercises on a flat, stable surface.

  • Avoid overexerting or forcing the joint—pain is a sign to stop.

  • Use a yoga mat or towel to protect your joints during floor exercises.

  • Aim to repeat each exercise 10–15 times, 2–3 times per day (as per doctor’s advice).

  • Apply ice packs after exercise if you experience swelling.

1. Ankle Pumps – Improve Circulation & Prevent Blood Clots

How to perform:

  • Lie on your back with legs extended.

  • Flex your foot to point your toes toward you, then away.

  • Repeat 10–20 times.

Why it's effective: Helps prevent deep vein thrombosis (DVT) and encourages blood flow in the legs.

2. Quad Sets – Activate the Thigh Muscles

How to perform:

  • Lie down or sit with your operated leg straight.

  • Tighten the quadriceps by pushing the back of your knee toward the floor.

  • Hold for 5–10 seconds, then relax.

Target area: Strengthens the quadriceps, which support knee movement.

3. Heel Slides – Boost Range of Motion

How to perform:

  • Lie on your back with legs straight.

  • Slowly slide your heel toward your buttocks, bending your knee as far as you can.

  • Slide it back to the starting position.

Purpose: Enhances knee flexion and mobility.

4. Straight Leg Raises – Strengthen the Entire Leg

How to perform:

  • Lie flat with one leg bent and the other straight.

  • Lift the straight leg 6–12 inches off the floor.

  • Hold for 5 seconds, then lower.

Benefits: Builds strength in quads, hamstrings, and stabilizing muscles.

5. Seated Knee Bends – Improve Flexibility and Control

How to perform:

  • Sit on a chair with feet flat.

  • Slowly slide your foot back under the chair to bend the knee.

  • Hold for a few seconds, then return to neutral.

Ideal for: Early-stage flexion improvement and gentle knee movement.

6. Standing Knee Bends – Progressing to Weight-Bearing Moves

How to perform:

  • Stand with support (chair or wall).

  • Bend your knee slowly, bringing your heel toward your buttocks.

  • Lower it back with control.

Tip: Ensure proper balance and posture during the movement.

7. Hamstring Curls – Build Posterior Thigh Strength

How to perform:

  • Stand holding onto a sturdy surface.

  • Bend the knee of your operated leg, lifting your foot behind.

  • Hold, then return slowly.

Why it's useful: Strengthens the hamstrings, which support walking and stair climbing.

8. Calf Raises – Enhance Balance and Lower Leg Strength

How to perform:

  • Stand near a counter or wall.

  • Raise your heels off the ground, standing on your toes.

  • Slowly return to flat-footed position.

Benefits: Builds strength in calves and ankle stabilizers—key for walking stability.

9. Step-Ups – Prepare for Real-Life Movements

How to perform:

  • Use a low step or stair.

  • Step up with your operated leg, then bring the other leg up.

  • Step back down and repeat.

Progression: Start with a 2-inch step and gradually increase height as strength improves.

10. Terminal Knee Extensions – Final Boost for Strength and Control

How to perform:

  • Tie a resistance band around a stable object and loop it behind your knee.

  • Slightly bend the knee and straighten it against the band’s resistance.

Purpose: Builds joint control, especially in the final stages of recovery.

Bonus: Gentle Yoga and Stretching for Joint Relaxation

Once you're 6–8 weeks post-surgery (or as approved by your doctor), incorporating gentle yoga and light stretches can greatly enhance your flexibility and mind-body connection.

Some recommended poses:

  • Seated forward bends

  • Cat-cow stretches

  • Supine leg stretches using a band

Always inform your yoga instructor about your surgery and modify poses accordingly.

Tips for a Smooth Recovery After Knee Replacement Surgery

Recovery is more than just exercise—it’s about consistency, lifestyle, and mental wellness.

Here are a few key recovery tips:

  • Stay consistent with your exercises—even small daily improvements matter.

  • Eat nutritious food rich in protein, calcium, and anti-inflammatory nutrients.

  • Stay hydrated to keep joints lubricated.

  • Use assistive devices (like walkers or canes) as instructed.

  • Sleep with proper support under the knee if advised by your doctor.

  • Celebrate milestones—even being able to bend a few more degrees is progress.

When to Contact Your Doctor

While mild soreness is normal, reach out to your healthcare provider if you experience:

  • Sharp or worsening pain

  • Sudden swelling or redness

  • Fever or discharge at the surgical site

  • Difficulty bearing weight

  • Clicking or instability in the knee

Prompt intervention can prevent complications and keep your recovery on track.

Why Choose Sri Balaji Action Medical Institute for Knee Replacement Recovery?

Sri Balaji Action Medical Institute, located in Delhi NCR, is known for its world-class orthopedic care and personalized rehabilitation programs. Their expert physiotherapists and orthopedic surgeons ensure that every patient receives individualized guidance, from surgery through full recovery.

Key highlights:

  • Advanced surgical techniques like robot-assisted knee replacement

  • Experienced team of orthopedic surgeons and physiotherapists

  • Comprehensive post-operative care plans

  • Modern physiotherapy and rehab units

  • Proven track record of high patient satisfaction and quick recovery outcomes

Conclusion

Recovering from total knee replacement surgery doesn't end when you leave the hospital—it truly begins at home. By following the right exercise plan, staying consistent, and keeping communication open with your healthcare provider, you set the stage for a faster, smoother, and more complete recovery.

With expert care and resources like those available at Sri Balaji Action Medical Institute, you can confidently take every step toward regaining your independence, mobility, and quality of life.

Location: A 4 Block, A 6 Block, Paschim Vihar, New Delhi, Delhi, 110063, India

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