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PreHab Exercises for Knee or Hip Surgery

PreHab Exercises for Knee or Hip Surgery

If you have a knee or hip replacement scheduled, don’t wait until after the surgery to exercise in rehab. The better shape your muscles are in before you go through the operating room door, the better. Your joints might be in terrible shape, but that doesn’t mean your muscles and tendons need to be. They will be crucial to helping your body to adapt to the new joints and allow better movement faster.

If you spend 20 to 30 minutes each day doing targeted exercises in the two to eight weeks before your replacement, you can gain the following.

  • Speed up recovery and healing
  • Make the muscles that will support your new joint stronger
  • Reduce muscle soreness and fatigue
  • Improve blood circulation
  • Help to reduce swelling and the danger of blood clots

10 PreHab Exercises

You’ll have a lot of pain and less mobility before surgery, naturally. That is the reason for the operation in the first place. The following exercises take these conditions into account. They are low-impact and will not further hurt your joints. These movements are useful for both hip and knee replacements.

Spend 10 to 15 minutes twice a day doing the following exercises. Complete the exercises in order. Be sure to breathe deeply while you move. If you experience too much pain, stop.

Repeat each of the following exercises in order ten times twice each day.

1. Ankle Pumps

  • This movement gives you better blood flow and circulation. This helps with healing the incision and keeping blood from pooling.
  • Lie on your bed on your back.
  • Flex your foot up and then point the toes downward. It is up to you whether you move only one side if you will have one knee replacement, otherwise move both sides.

2. Quad Sets

This exercise helps improve blood circulation and flow and strengthens the front of your upper leg. This movement also speeds your healing, making your recovery faster.

  • Lie on your back on your bed with your legs straight.
  • Push the knee down into the bed while tightening your thigh muscle.

3. Gluteal Sets

The target here are the buttock muscles. These strengthen your hips and keep your blood moving. The result is more stability after surgery.

  • Lie on your back in bed with your legs straight out.
  • As hard as you can, squeeze your buttock muscles and then release.

4. Heel Slides

This exercise increases your range of motion, strengthening muscles on the top of your thigh. It also builds knee flexion. This is an easy motion to do. It is like controlled bending of one knee while you are lying in bed.

  • Lie on your back in bed with your legs straight out.
  • Keep the non-surgical leg flat on the bed. Bend the surgical knee by sliding the heel up toward your buttocks. If you are having both joints replaced, do sets on the other side as well.

5. Knee Bending

This exercise also increases flexion in the knee and strengthens your quadriceps muscles in the thigh. These motions will help you be more mobile after your operation.

  • Sit on a straight chair, putting a rolled towel under the surgical leg.
  • Both feet should remain flat on the floor.
  • Slide one foot back to behind the stationary foot while bending your surgical knee.
  • Hold this pose for a few seconds, then slide the foot forward.

6. Lying Kicks

Your quadriceps muscles are again the target. By making these muscles stronger, you’ll have more control over movement.

  • Lie flat on your back with a rolled towel under your surgical knee.
  • Straighten the surgical knee by lifting your foot up while keeping your thigh resting on the towel.

7. Standing Knee Abduction

This exercise targets hips but is also great for knees. The standing knee abduction builds strength in the thighs and improves the mobility of your hips as well. It also improves balance and stability in your core muscles. If you wish, you can perform this movement with a walker or a railing. They will give you added support and stability.

  • Standing straight, raise your leg out to your side. Keep your leg straight and keep toes pointed forward.
  • Return your leg to its normal position.

8. Long Arc Quads

You may already be doing this motion to relieve stiffness. This exercise will again strengthen those important quad muscles on the front of your thigh.

  • Sit on a straight chair.
  • Straighten your surgical leg then bend it back down.

9. Standing Hip Extension

Targeting your hips, this exercise gives you greater flexibility, balance, and strength. Those increases will get you active faster.

  • While standing supported by the back of a straight chair, move your leg back.
  • Bring your leg back to its normal position.

10/ Single-Leg Stance

This challenging exercise targets your balance and the joint’s range of motion. Use a handrail or a walker for support.

  • While standing on one leg, maintain your balance.
  • Hold this pose for 10 seconds.
Pre-Hab Before Rehab
Whether you have surgery scheduled for your shoulder, back, hips, or knees, getting your muscles and tendons stronger beforehand is a wise move. PreHab is just like rehab only before your surgery rather than after. A good set of muscles, better blood circulation, and great core muscles will help make your recovery faster and easier. Here are some routines that you can follow for the two to eight weeks before surgery.

Learn More

PreHab Exercises for Knee or Hip Surgery
If you have a knee or hip replacement scheduled, don’t wait until after the surgery to exercise in rehab. The better shape your muscles are in before you go through the operating room door, the better. Your joints might be in terrible shape, but that doesn’t mean your muscles and tendons need to be. They will be crucial to helping your body to adapt to the new joints and allow better movement faster.

Learn More

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