So, your knee replacement has been completed. Congratulations! That’s a mile down the road from a life of pain. But now comes the true journey: recovery. And guess what? The best way to be healed and stronger is to move—the right kind of movement. That’s where these simple and safe exercises after knee replacement come into play.
Not to worry, you don’t need a gym, and you don’t need fancy equipment. All you need is a dash of patience, a soft mat, an inspiration, and the best Orthopedic hospital in Jaipur, like Ginni Devi Memorial Hospital. Here are 10 exercises to strengthen and train your body so you can walk better, feel more confident,
Ankle pumps—keep that blood flowing.
This is the simplest exercise after knee replacement, the first move, one you can even do while lying in bed. All you have to do is point your toes forward, as if you were pressing down on a gas pedal, and pull them back up. It helps keep blood moving and reduces swelling.
Heel Slides—gentle knee bends
Lie on your back. With a very slow tempo, start sliding the heel to your hips; after that, slide your leg back out straight. Stretch as much as you are able to do comfortably. It helps your knee bend better and loosens up the joint. So, perform this exercise after knee replacement 10–15 times, twice a day. Wrap the towel around your foot if needed.
Quad Sets—Waking Up the Thigh Muscle
Your quadriceps (front thigh muscles) also function to stabilise your knee and need to be “turned back on” after surgery. These exercises after knee replacements are all about clenching the thigh muscle without moving the knee. It strengthens the muscle that helps you stand and walk. So, sit or lie down, straighten your leg, and tighten your thigh to squash the back of your knee. Hold for a count of five, then relax.
Straight Leg Raises
This is a good exercise after knee replacement to work the leg without bending your knee. Lay down, straighten your leg, and raise it a few inches off the ground. Hold, then slowly lower it. It strengthens muscles without stressing the knee. Perform 10 repetitions three times each day.
Seated Knee Bends
Sit in a chair with both feet flat on the floor. Slowly slide the operated foot back underneath the chair to flex the knee, hold it there for a few seconds, and then slide the foot back. It gradually adds knee bending and flexibility. You can do 10–15 reps twice a day. Moreover, you can do this exercise while reading or chatting on the phone.
Mini Squats—Strengthen Without Straining
Position yourself behind the chair with feet shoulder-width apart. Bend your knees slightly and slowly (not much more than 30 degrees), and then stand up again. It strengthens your legs, hips, and core. You can begin with 2 sets of 10.
Standing Knee Bends
You can use the back of a chair for support. Gradually flex your knee while bringing your heel closer to your rear. Pause for a second and then go back. It helps to strengthen your hamstrings and helps you find your balance while walking. Do it 10 times, twice a day.
Stationary Cycling—Smooth and Safe Movement
When your doctor gives you the okay, then after some time, exercise after knee replacement, and begin to cycle on a low resistance. Start with brief sessions; if full circles are too much, rock the pedals back and forth. It helps boost flexibility and reduce joint stiffness. So, begin by exercising 5–10 minutes downward, then slowly add on.
Calf raises
Hold onto a chair or wall. Slowly raise your heels off the floor, coming up on your toes. Hold, then lower back down. It strengthens your calves and helps perfect your walking posture.
Step-Ups—Practice for the Stairs
Use a low step. Step up with your working leg, then trail the other leg up, and then step back down. It strengthens and helps you better navigate daily activities such as climbing stairs. Do it for 5–10 reps, using a railing or wall for support.
Final thoughts
Exercises after knee replacement are a firm step today that leads to a confident step tomorrow. Recovery is a process, not a race, and with proper treatment, it gets easier. For wheelchair rehab, expert care, and personalised treatment, the Best Knee Replacement Surgeon in Jaipur is at Ginni Devi Memorial Hospital, where healing shakes hands with expert hands and hopeful hearts. You’ll also find trusted expertise in hip care from the leading Hip Replacement Surgeon in Jaipur under one roof.
