Removal of Knee Prosthesis Starter Exercise Guide

1. Walking Program

What it helps: Comfortable, frequent walking keeps the joints loose, builds your stamina, and rebuilds confidence on your feet. Little and often beats long and tiring.

How often: throughout the day.

1. Take short walks at a comfortable pace.
2. Increase your distance gradually as you feel able.

Tip: Use your assistive device as directed.

2. Quad Sets

What it helps: Wakes up the quadriceps — the big thigh muscles that support and control your knee. Getting them firing is the foundation of a strong, steady leg.

How often: 2-3 sets of 10, a few times a day.

1. Sit or lie with your leg straight.
2. Tighten the muscle on top of your thigh, pressing the back of your knee down.
3. Hold briefly, then relax.

3. Glute Squeezes

What it helps: Wakes up the glutes — the big muscles that steady and support your hip. Getting them firing again is the first step toward a hip that feels stronger and carries you with less strain on the joint.

How often: 2-3 sets of 10, a few times a day.

1. Lie or sit comfortably.
2. Squeeze your buttock muscles together.
3. Hold a few seconds, then relax.

4. Sit-to-Stand

What it helps: Trains the exact strength you use to rise from a chair, a toilet, or a car. Stronger here means more independence and less of a struggle on tough days.

How often: 2-3 sets of 8-10, once or twice a day.

1. Sit at the edge of a sturdy chair.
2. Lean slightly forward and stand up.
3. Lower yourself back down with control.

Tip: Use your arms for support as needed.

5. Ankle Pumps

What it helps: Keeps blood moving to reduce swelling and the risk of clots while you're less active — small, frequent, and important early on.

How often: 20 repetitions, several times a day.

1. Flex your foot up, pointing your toes toward the ceiling.
2. Point your toes down, away from your body.

Tip: Move slowly and with control.

6. Heel Slides

What it helps: Coaxes gentle bending back into the knee — restoring the motion you need for stairs, sitting, and getting in and out of a car.

How often: 2-3 sets of 10, a few times a day.

1. Lie on your back with your legs straight.
2. Slowly slide your heel toward you, bending the knee.
3. Slide it back down.

Tip: Only go as far as is comfortable.

7. Upper Body Conditioning

What it helps: Keeps your arms and shoulders strong — especially helpful for using crutches and staying active during recovery.

How often: a few times a week.

1. Sit tall in a chair without arms, both feet flat on the floor and your back supported.
2. Hold a light weight in each hand, arms relaxed at your sides, palms turned in toward your thighs.
3. Raise both arms out to the sides until they are level with your shoulders.
4. Lower them slowly back to your sides.

Tip: Stay seated and supported while you're non-weight-bearing.

8. Balance Training

What it helps: Sharpens your steadiness and reactions so you move with confidence and lower your risk of a fall — protecting the progress you've made.

How often: a few times a week.

1. Stand with your feet hip-width apart on a soft surface such as a balance pad, with something solid within reach.
2. Let your arms come out to the sides and settle over your midline - weight even, hips level.
3. Hold steady for up to a minute, then step off and rest.
4. As it gets easier, bring your feet closer together or close your eyes briefly.

Tip: A firm cushion or a folded towel works if you do not have a pad.

What to expect in recovery

The full recovery guide for this procedure: Knee Implant Removal recovery.

Recovery reading

• Hip Replacement Recovery Timeline: Week by Week
• Knee Replacement Recovery: Week by Week
• Recovery After Hip Replacement
• Recovery After Knee Replacement
• All Hip & Knee Replacement recovery guides