Introduction
Preparing for knee replacement surgery is not just about the operation—it’s also about strengthening your muscles, improving mobility, and optimizing your recovery. Physiotherapy before surgery, known as prehabilitation, can make a significant difference in how quickly and comfortably you recover afterward.
This guide highlights key exercises to enhance knee strength and flexibility before your procedure.
1. Quadriceps Sets
Strengthening the quadriceps is crucial for knee stability.
How to do it:
- Sit or lie with your leg straight.
- Tighten your thigh muscles, pressing the back of your knee toward the floor.
- Hold for 5–10 seconds, then relax.
- Repeat 10–15 times for each leg.
Source: Wikimedia Commons
Video Reference: Quadriceps Sets Demonstration
2. Straight Leg Raises
This exercise strengthens your thigh muscles without putting pressure on the knee joint.
How to do it:
- Lie on your back with one leg bent and the other straight.
- Tighten the thigh of the straight leg and lift it to the height of the bent knee.
- Hold for 3–5 seconds and slowly lower.
- Repeat 10–15 times per leg.
Source: Wikimedia Commons
Video Reference: Straight Leg Raises Tutorial
3. Heel Slides
Heel slides help maintain knee flexibility and range of motion.
How to do it:
- Lie on your back with legs straight.
- Slowly bend one knee, sliding your heel toward your buttocks.
- Hold for a few seconds and straighten the leg.
- Repeat 10–15 times per leg.
Source: Wikimedia Commons
Video Reference: Heel Slide Exercise Demonstration
4. Seated Knee Extensions
Seated knee extensions strengthen the quadriceps and improve joint control.
How to do it:
- Sit on a sturdy chair with your back straight.
- Slowly straighten one leg until it’s parallel to the floor.
- Hold for 3–5 seconds, then lower slowly.
- Repeat 10–15 times per leg.
Source: Wikimedia Commons
Video Reference: Seated Knee Extension Guide
5. Standing Hamstring Curls
This exercise strengthens the hamstrings, supporting the knee during movement.
How to do it:
- Stand holding a chair for balance.
- Bend one knee, bringing your heel toward your buttocks.
- Hold for a few seconds and slowly lower.
- Repeat 10–15 times per leg.
Source: Wikimedia Commons
Video Reference: Standing Hamstring Curl Tutorial
Tips for Pre-Surgery Exercises
- Perform exercises gently and consistently, avoiding pain.
- Aim for daily or at least 4–5 times per week.
- Focus on control, posture, and breathing during each exercise.
- Consult your physiotherapist to tailor exercises for your specific condition.
Summary
Prehabilitation can improve muscle strength, joint flexibility, and recovery outcomes after knee replacement surgery. These simple, targeted exercises are easy to perform at home and can significantly boost your confidence and readiness for surgery.
You can make a booking online or call us on 0478 260 200. For a limited time, we have free discovery sessions where you get assessed by our physiotherapists and given an outline of how we can help you to have full confidence in working with us. We also offer promotions that include discounted initial sessions to incentivise getting started with your rehabilitation journey.