Pre-Operative Exercises

It is important to be as “fit” and strong as possible before undergoing a total knee replacement. Strengthening the muscles around your knee and in your legs and arms will help make your recovery progress faster.

The exercises on the next couple of pages should be done as a part of your regular daily routine from now until your surgery. If you are already doing some of these exercises, you are ahead of the game. If not, you need to begin now. You should be able to do them in 10-15 minutes, and we recommend that you do all of them twice a day. It is not harmful for you to do more. You can also continue with any other exercises or activities that you are doing now unless you are limited by increased pain. The instructions will instruct you to count out loud. This keeps you from holding your breath as you exercise.

Strengthening Your Arthritic Knee

Strengthening Leg Muscles: Gluteal Squeeze

1. Lie on your back on couch or bed. Squeeze buttocks muscles (your bottom) together.
2. Slowly count to five (5) out loud.
3. Relax.
4. Repeat 10 times.

Quad Sets: Knee Extensions

1. Lie on your back in bed. Tighten the muscle on the top of your thigh and hold.
2. Slowly count to five (5) out loud.
3. Relax.
4. Repeat 10 to 20 times.

Terminal Knee Extension: Short Arc Quads

Lie on your back on couch or bed. Place a large can or rolled towel under your knee. Lift foot, straightening that knee. Do not lift your entire leg up off of the roll. Slowly count to five (5) out loud. Relax and return to starting position. Repeat 10 times.

Keeping Range of Motion: Heel Slides

1. Lie on your back on couch or bed. Bend your knee and slide your heel toward your bottom.
2. Slowly count to five (5) out loud.
3. Relax and return to the starting position.
4. Repeat 10 times.

Seated Hamstring Stretch

1. Sit on a couch or bed with your leg extended (straight).
2. You may choose to allow the other leg to hang off and touch the floor.
3. Lean forward (from hips) reaching for your toes. Bend your ankle to bring your toes toward your hand. Do not bend your knee.
4. Hold that stretch/pull on the muscles on the back of your leg while you slowly count to five (5) out loud.
5. Relax and return to the starting position.
6. Repeat 5 times.

Strengthening your Knee and Hip: Straight Leg Raises

1. Lie on your back with your unaffected leg bent and foot flat on the bed/couch.
2. Keep the affected leg straight. Tighten the muscle on the top of your thigh and lift that leg up 12 inches off of the bed/couch.
3. Keep your knee straight and toes pointed up.
4. Slowly count to five (5) out loud.
5. Relax and lower your leg.
6. Repeat 10 times.

Knee Extension: Long Arc Quads

Sit with your back against the back of the chair. Straighten your knee as much as you can. Slowly count to five (5) out loud. Relax and return to the starting position. Repeat 10 times.

Strengthening Arms

This exercise will help strengthen your arms for getting up and down and for walking with a walker or crutches.

1. Sit in an armchair.                       
2. Place both hands on the arm rests.
3. Straighten your arms raising your bottom up as much as possible.
4. Return to the seated position.
5. Repeat 10 times.