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Home exercises · Physiotherapy

Knee Replacement Exercises You Can Do at Home

Helena Greyvenstein, physiotherapistDr. Alex Greyvenstein, chiropractorHelena Greyvenstein, Physiotherapist · Dr. Alex Greyvenstein, DC

Knee replacement exercises usually start early, often while you're still in hospital. The ones below are common for the first weeks at home. Your surgeon and hospital team decide what's right for you and when, so use this page alongside your discharge instructions, not instead of them.

Helena and Dr. Alex chose these for people they see at home in Oakville, Burlington and Milton. They're general guidance, not a substitute for an assessment.

See the exercises Book a home visit
Illustration of a knee replacement implant, for knee replacement exercises at home

Safety first

Before you start

After surgery, your surgeon's instructions come first. Precautions, weight-bearing limits and timelines vary by surgery and surgeon. Don't start an exercise here that your surgical team hasn't approved.

Keep your discharge sheet beside you and skip anything it doesn't list unless your physio adds it.

Move slowly and stay in a comfortable range. Mild stretching, tiredness or soreness that settles within a day is normal. Sharp pain, or symptoms that spread or get worse, mean stop.

Stop and get checked if you have:
  • Calf pain, swelling, warmth or redness in one leg (a possible blood clot)
  • Chest pain, sudden shortness of breath or coughing up blood (call 911)
  • Fever, or a wound that becomes red, hot, swollen or starts draining
  • A sudden big jump in pain or swelling, or new numbness

The routine

Knee replacement exercises, step by step

Ankle pumps

  1. Lie or sit with your legs straight.
  2. Point your feet down, then pull them up toward you.
20 to 30 times, several times a day

Tip: Helps circulation in the early days.

Quad sets

  1. Lie with your leg straight.
  2. Tighten the muscle on the front of your thigh, pushing the back of your knee down.
  3. Hold, then relax.
Hold 5 seconds, 10 times

Tip: Aim to get the knee as straight as you can.

Heel slides

  1. Lie on your back.
  2. Slowly slide your heel toward your bottom, bending the knee.
  3. Slide it back out.
10 times

Tip: Bend only as far as your plan allows.

Straight leg raise

  1. Lie on your back with the other knee bent.
  2. Tighten your thigh and lift the straight leg to the height of the other knee.
  3. Lower slowly.
10 times

Tip: Keep the knee locked straight.

Seated knee bend

  1. Sit on a chair.
  2. Slide your foot back under the chair to bend your knee.
  3. Hold, then return.
Hold 5 seconds, 10 times

Tip: Gentle pressure only.

Knee straightening (heel prop)

  1. Sit with your heel resting on a rolled towel so your knee is unsupported.
  2. Let the knee relax straight.
A few minutes, a few times a day

Tip: Getting the knee fully straight matters as much as bending.

Avoid: Don't rest with a pillow under your knee. It can let the knee stiffen in a bent position.

Progress

How often to do them and how to progress

After surgery, progress only as your surgeon or physiotherapist directs. Little and often usually beats pushing hard. Spread the sessions through the day rather than doing everything at once.

If an exercise causes a big jump in pain or swelling, stop it and check with your surgical team or physiotherapist.

Next step

When knee replacement exercises aren't enough: physio at home in Oakville

If you're struggling to meet the goals your surgical team set, or getting to outpatient physio is hard after discharge, physio at home can help you follow your surgeon's protocol safely. Read more about our knee replacement rehab at home, or see in-home physiotherapy in Oakville.

Book physiotherapy at home Free 15-min phone call

Common questions

Questions about knee replacement exercises

Common question

When can I start exercises after a knee replacement?

Usually very soon, often in hospital the day of surgery or the next day. Follow your surgeon's instructions on timing.

Common question

How much should my knee bend after a knee replacement?

Teams often aim for a fully straight knee and around 90 degrees of bend in the first few weeks, working toward roughly 110 to 120 degrees over the following months. Everyone is different, so your surgeon and physiotherapist set your targets.

Common question

Is it normal for knee replacement exercises to hurt?

Some discomfort is expected early on. Severe, sudden or worsening pain, or new swelling, should be checked by your surgeon.

Common question

How long should I keep doing knee replacement exercises?

Usually for months. Many people keep improving for a year or more.

Get started

Want a plan made for you?

Helena can come to you after discharge, check your bending and straightening, and keep you on track with your surgeon's plan.

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