Gentle Movement for Knee Recovery: What You Can Do Between PT Sessions
Before I get into this, I will say I am not medically, trained, and —always consult your physical therapist. Your physical therapist is part of your medical team and they will give you exercises specific to your surgery, your progress, and your current strength.
That said, once you’re home, you don’t have to just sit around waiting for your next appointment. I know we don't want to ( I am speaking from experience) but movement is necessary, even when we want to put our feet up and ice because that feels best. The key is to keep stiffness at bay—and the best way to do that is through gentle movement.
I am not kidding you when I say movement helps with swelling, improves circulation and keeps your muscles from tightening up. I know that sounds exactly like something. Your physical therapist would say, but after three joint replacements, I found this to be true. When you’re between one to two months post-op, these small, simple actions can make a big difference. Remember: this is about progress, not perfection.
Here are a few of my favorite gentle moves to help you recover and feel more like yourself again, starting with the one I do not love the most:
1️⃣ Heel Slides
Yep, those dreaded ones. But here’s the trick: make them feel less like a chore. Try sitting in a rocking chair and putting a cookie sheet or paper plate under your foot so it glides more easily. Smooth, steady, and no forcing it.
2️⃣ Seated Knee Extensions
Would you believe I’m six and three years out and I still do these? Sit in a regular kitchen chair, feet flat on the floor. Slowly lift your leg until your knee is straight, then lower it back down.
This helps strengthen your core, restore movement, and even drive swelling out.
3️⃣ Ankle Pumps
Simple but powerful and effective. While sitting or lying down, flex and point your foot up and down. This keeps your blood flowing, helps prevent stiffness, and supports circulation.
4️⃣ Gentle Massage
Use your hands to gently move fluid away from your knee—just stay clear of the incision. Try small circular motions around your knee and into your thigh. It promotes blood flow, reduces tightness, and can help relieve soreness.
5️⃣ Hamstring Stretch
While seated, extend one leg out with your heel on the floor. Lean forward slightly, keeping your back straight. You’ll feel the stretch along the back of your leg. Hold for 20–30 seconds.
If you don’t have full extension yet, skip this one for now—it really should not hurt to do these. You should feel a small “tug”.
6️⃣ Glute Squeezes
Do these lying in bed (yes, right before bed) or sitting in a chair. Gently squeeze your glutes for five seconds, then release. This simple move supports your knee by strengthening your backside (which carries more load than most people realize).
Listen to your body and don’t push too hard. Overdoing it won’t speed up recovery—but consistent, mindful movement absolutely will.
Honestly, you can keep these exercises in your rotation even years after surgery. I’m proof of that. Six years later, I still do them. And they still help.
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