If you’re preparing for total knee replacement surgery, you might be focused on what happens after the procedure (I know I was!). But what if I told you that what you do before surgery can make or break your recovery?
I learned this the hard way. For my first knee replacement, I did zero prehab. My recovery? Slow(er than it had to be), painful, and just a challenge. By the time I had my second knee replacement, I committed to four weeks of prehab exercises—and the difference was night and day. I was stronger, more mobile, and had less pain (relative) post-surgery.
If you want THE BEST opportunity to recover faster, reduce pain, and improve mobility, prehab is your secret weapon. Let’s dive into why it matters and how to start.
PreHab Before Knee Replacement Is a Game-Changer
1. Stronger Muscles = Easier Recovery
Your knee relies on quads, glutes, hamstrings, and calves for support (I learned after #1). The stronger they are before surgery, the easier it will be to stand, walk, and regain mobility afterward. Weak muscles make post-op rehab more of a Mount Everest climb.
2. BETTER FLEXIBILITY = LESS STIFFNESS
One of the biggest complaints after knee replacement is stiffness. Prehab exercises improve your range of motion, helping you avoid that “cement block” feeling post-surgery. The more you can move now, the easier it will be later.
3. Improved Circulation = Less Swelling & Pain
Movement increases blood flow, which reduces swelling and inflammation. Strengthening your muscles before surgery can also help train your brain and body to move correctly (gait), making your recovery less of a hassle.
Best PreHab Exercises for Knee Replacement
A physical therapist is your best resource for a personalized prehab plan, but you can start with (I am not a doctor, these are based on what I did):
✔️ Seated knee extensions – Strengthens quads for better knee support
✔️ Straight leg raises – Builds core and thigh strength
✔️ Heel slides – Improves flexibility and knee movement
✔️ Glute bridges – Strengthens hips and lower back for better stability
✔️ Chair squats – Prepares your legs for daily activities like standing and sitting
✔️ Straight leg raises – Builds core and thigh strength
✔️ Heel slides – Improves flexibility and knee movement
✔️ Glute bridges – Strengthens hips and lower back for better stability
✔️ Chair squats – Prepares your legs for daily activities like standing and sitting
Want a done-for-you prehab option?
The stronger you go into surgery, the stronger you’ll come out. Your future self will thank you! 💪
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