After knee replacement surgery, you’ll be resting. But that doesn’t mean you’ll be staying still.
In fact, gentle movement is one of the most important parts of recovery.
“Many patients think healing means total rest, but that’s not the full headline,” says Mark Shekhman, MD, an orthopedic surgeon at the Bone & Joint Institute at Hartford Hospital. “Early motion helps prevent stiffness and weakness, improves circulation, supports overall healing and gets you back to your routine.”
Here’s a few exercises to get you started after knee replacement surgery.
1. Ankle pumps
How to do it: While resting with your leg elevated, slowly pull your toes toward you, then press them away. Repeat this for a few minutes and do it again throughout the day.
Why it helps: “These small foot movements help keep blood flowing in the lower leg,” says Dr. Shekhman. “It can help reduce swelling and lower clot risk early on.”
> Related: 6 Ways to Strengthen Your Ankles
2. Quad sets
How to do it: With your leg straight, tighten your thigh muscle by gently pushing the back of your knee down into the surface beneath you. Hold for five seconds and relax.
Why it helps: “Regaining quad control helps stability,” Dr. Shekhman explains. “Walking could feel unstable without strong quadriceps.”
> Related: Can’t Sleep Because of Knee Pain? Try These 7 Expert Tips
3. Heel slides
How to do it: Lying down, bend your surgical knee by slowly drawing your heel toward you, stopping at a comfortable stretch. Straighten it back out with control.
Why it helps: “Knee bending helps prep you for daily tasks like sitting and getting into a car,” says Dr. Shekhman. “It helps you gradually restore that motion.”
> Related: The 6 Worst Exercises for Your Knees
4. Short arc quads
How to do it: Place a rolled towel under your knee. Straighten your leg by lifting your foot while keeping the knee supported. Hold it briefly, then lower.
Why it helps: “This strengthens the thigh without placing stress through a deep bend,” Dr. Shekhman says.
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5. Supine heel prop stretch
How to do it: Lie on your back and place a rolled towel under your heel so your knee is unsupported. Let your leg relax and gently straighten. Hold for a few minutes, or as long as feels comfortable.
Why it helps: “Getting the knee fully straight again is just as important as bending it,” says Dr. Shekhman. “This stretch helps restore full extension, which is essential for standing comfortably and walking with a normal gait.”
> Related: What NOT to Do to Keep Your Knees Healthy
6. Standing hamstring curls
How to do it: While holding a stable surface, bend your knee and bring your heel toward your body. Lower slowly.
Why it helps: “Balanced strength around the knee improves stability as you transition back to everyday activity,” says Dr. Shekhman.
> Related: 5 Ways to Protect Your Knees as You Age
Recovery after knee replacement is gradual
As you start moving more each day, listen to your body.
Mild soreness is normal. Sharp, worsening or persistent pain isn’t. If something doesn’t feel right, reach out to your doctor.
“Every knee replacement recovery looks a little different,” says Dr. Shekhman. “We want to help your strength and motion continue to improve safely over time. That’s why we’ll create a personalized plan for you and adjust it as you go.”
Over time, the exercises your care team recommends will help strengthen the joint and support a smoother recovery after knee replacement.
