Pre-hab Exercises for Knee Replacement: Your Guide

Surgical waitlists are frustrating — but they're also an opportunity. Research consistently shows that patients who enter a knee replacement stronger come out of it faster: earlier walking, shorter hospital stays, and better function months down the road. Pre-habilitation is how you spend the wait wisely.

The pre-hab logic

A total knee replacement temporarily knocks down the strength of everything around the joint — then rehab rebuilds it. Your post-op trajectory depends heavily on your starting point: going in with 20% more quad strength means coming out of the early weeks with capacity to spare. You're banking strength before a planned withdrawal.

The core program (4 days per week, 20 minutes)

Work within tolerable discomfort — an arthritic knee will grumble; sharp or escalating pain means modify.

1. Sit-to-stands — from a firm chair, arms crossed if possible: 2-3 sets of 8-12. The single most functional knee exercise there is.

2. Step-ups — a low step, controlled up and down, leading with the surgical-side leg: 2-3 sets of 8 per side. Raise the step height as tolerance grows.

3. Straight-leg raises — lying down, knee locked straight, lift to 45 degrees: 2-3 sets of 10. Builds quad activation you'll need on day one post-op.

4. Glute bridges — 2-3 sets of 10-15. Strong hips shield healing knees.

5. Stationary cycling — 10-15 minutes, light resistance. Range of motion and circulation with minimal joint stress; raise the seat if the knee won't tolerate full circles yet.

6. Calf raises — 2 sets of 12-15. Calves matter for walking recovery and circulation post-op.

Beyond strength

Pre-hab is also rehearsal: practising with the walker or crutches you'll use, planning home logistics (stairs, bathroom, chair heights), and learning the post-op exercises in advance so week one isn't a classroom. We cover all of it in a structured pre-hab block.

Make the wait work for you

A supervised program — typically one clinic visit every week or two with home work between — keeps you progressing safely right up to surgery day, and our post-surgical program picks up seamlessly after. Call 587-355-3555 — Nolan Hill Physiotherapy & Massage, NW Calgary, direct billing available.