Knee replacement exercises are what turn a new joint into a strong, functional one. Done consistently, they restore your range of motion, rebuild the strength you lost, and get you moving confidently again. Here are five key moves that form the backbone of most rehab programs.
Always follow your surgeon and physiotherapy team’s advice, but these strengthening and range of motion exercises are commonly used to build a strong recovery. We will also cover how to progress them safely.
Why Knee Replacement Exercises Matter
After surgery, your knee is swollen, stiff and weak, and it will not simply fix itself. They are how you restore movement, rebuild strength and retrain the knee to work normally. Done consistently, they are the single biggest factor in how well you recover, more important than almost anything else. Skipping them is the most common reason people end up with a stiff, underperforming knee.
Before You Start Your Knee Replacement Exercises
A quick but important note: always follow the specific instructions from your surgeon and physiotherapy team, especially any early limits on movement or weight-bearing. Start gently, expect some discomfort but not sharp pain, and stop anything that causes a sharp or worsening pain. These are general guidance, not a substitute for your own tailored program.
1. Ankle Pumps
Simple but valuable, ankle pumps get the blood flowing and help reduce swelling and the risk of clots early on. Lying or sitting with your leg supported, point your toes away, then pull them back toward you, repeating steadily. They are gentle enough to start almost immediately and set the foundation for everything else.
2. Heel Slides for Range of Motion
Regaining your knee bend is a top early priority, and heel slides are the go-to for range of motion. Lying on your back, slowly slide your heel toward your bottom, bending the knee as far as is comfortable, then slide it back straight. Getting the knee to both bend and fully straighten is crucial, and daily movement work is what makes it happen.
3. Quad Sets for Strengthening
Your thigh muscles switch off after surgery, and quad sets are the first step in strengthening them. With your leg straight, tighten the muscle on top of your thigh, pushing the back of your knee down, hold briefly, then relax. It looks small, but reactivating the quad is essential strengthening groundwork for standing, walking and stairs.
4. Straight-Leg Raises
Once you can hold a solid quad set, straight-leg raises build real strength. Lying down with the good knee bent, keep the operated leg straight, tighten the thigh, and lift the whole leg a short way, then lower slowly. This strengthening exercise rebuilds the quad and hip strength you need to walk well and move confidently.
5. Sit-to-Stands
Sit-to-stands are functional strengthening at its best, they rebuild the exact strength you use every day. From a sturdy chair, stand up and sit down slowly and with control, using your hands for support as needed and less over time. They build leg strength, balance and confidence together, which is why they feature in most rehab programs.
How to Progress Your Knee Replacement Exercises
Progression is the secret. As each move gets easier, gradually increase your reps, then the challenge, more movement, more repetitions, or added resistance as your physiotherapist advises. Push enough to progress without provoking sharp pain or big swelling. Your physiotherapy team will guide the timing, but the principle is steady, consistent progression rather than doing the same thing forever.
Common Mistakes to Avoid
A few mistakes slow people down: doing the exercises inconsistently, stopping too soon once the knee feels okay, neglecting full straightening, or pushing into sharp pain and flaring the knee. The sweet spot is regular, moderate effort. Consistency beats occasional heroics, and working with your physiotherapist keeps you on the right track.
Common Questions About Knee Replacement Exercises
When can I start knee replacement exercises?
Usually very soon after surgery, often the same or next day for gentle movements, guided by your surgical team. Early, gentle exercise is a key part of a good recovery.
How often should I do them?
Most programs involve doing them several times a day, little and often, especially early on. Your physiotherapist will set the specifics for you.
Which exercises should I avoid?
Avoid anything your surgeon has restricted, and steer clear of movements that cause sharp pain or big swelling. High-impact activity comes much later, if at all. Your team will guide you.
Why won’t my knee fully straighten or bend?
Stiffness is common early on. Consistent range of motion work usually restores it, but tell your physiotherapist if progress stalls, as regaining full movement early matters.
Do I still need physiotherapy?
Yes. Physiotherapy guides and progresses your program, checks your technique, and catches problems early. Home exercises and physiotherapy together give the best outcome.
How BeFit Can Help
At BeFit Training Physiotherapy, we build and progress your exercises around your surgery, stage and goals. Our post-surgical rehabilitation team designs your program, our general physiotherapy service supports you throughout, and a mobility assessment tracks your range of motion and strength as you improve. Initial consultations run for 45 minutes, one-on-one.
Our team at Edgecliff and Coogee would be glad to help. No referral is required, and HICAPS is available on-site for immediate health fund claiming.
Book an appointment at BeFit Training Physiotherapy — no referral needed.
Edgecliff: (02) 9327 7749 | Coogee: (02) 7205 2805 | befittrainingphysio.com/book-now
Related Services at BeFit
Learn more about how our team can help:
Post-Surgical Rehabilitation
General Physiotherapy
Mobility Assessment
Further Reading
How to Recover Well After a Total Knee Replacement
How to Know If Your Knee Pain Needs a Physiotherapist
References
Bade MJ, Stevens-Lapsley JE. Early high-intensity rehabilitation following total knee arthroplasty. J Orthop Sports Phys Ther. 2011.
Artz N, et al. Effectiveness of physiotherapy exercise following total knee replacement: systematic review and meta-analysis. BMC Musculoskelet Disord. 2015.
Australian Physiotherapy Association. Clinical guidelines. physiotherapy.asn.au.
