Doing regular exercises is one of the most important things you can do to help your recovery after knee replacement surgery. These exercises help restore movement, strengthen the muscles around your knee, and make day-to-day activities easier.

Try to start the exercises before your operation if possible, and continue them afterwards. Complete them three to four times a day, repeating each movement up to ten times. It’s normal for the exercises to feel a little uncomfortable at first due to stiffness or weakness.
 

Take your pain medication regularly so you can keep active. You may feel a gentle stretch around your knee — that’s normal — but stop if you feel sharp pain.

If you prefer to use a video demonstration, here is a link to the excellent Arthritis UK Hip & Knee replacement exercises before and after surgery webpage: Let's Move for Surgery toolkit | Arthritis UK.

  1. Foot Exercises
  • Move your feet up and down at the ankles while sitting or lying.
  • Do up to 10 repetitions, several times a day.
  • This helps reduce swelling (which can take months to settle) and lowers the risk of blood clots.
  1. Static Quadriceps
  • Sit or lie with your legs straight and toes pointing up.
  • Press the back of your knee down into the bed to tighten your thigh.
  • Hold for 5 seconds, then relax.
  • Repeat up to 10 times.

3. Straight Leg Raise

  • Lie on your back with legs straight.
  • Pull your toes up, tighten your thigh, and lift your leg about 15 cm (6 inches).
  • Keep your knee straight.
  • Hold for 3 seconds, then lower slowly.
  • Repeat up to 10 times.
  1. Heel lifts
  • Place a rolled towel or blanket under your knee so it bends slightly.
  • Tighten your thigh and lift your heel off the bed, trying to straighten the knee.
  • Hold for 3 seconds, then lower gently.
  • Repeat up to 10 times.

5. Knee flexion

  • Sit with your thigh supported and foot on the floor.
  • Slowly slide your foot backwards, bending the knee, while keeping your thigh on the chair.
  • A smooth surface under your heel can help.
  • Repeat up to 10 times.
  • You can also do this lying down.
  1. Passive knee stretch
  •  It is important to get your knee fully straight.
  • Sit or lie with your leg straight and your heel resting on a rolled towel or block so your knee hangs freely.
  • Let the knee stretch for as long as comfortable, building up to 5 minutes.
  • Do not rest with a pillow under your knee.

Exercise progression

  • You may be referred to physiotherapy after your knee replacement.
  • Continue all exercises at home until you have fully recovered.

Ice packs

  • Ice can reduce pain and swelling.
  • Use frozen peas or ice wrapped in a damp cloth (never directly on your skin).
  • Apply for up to 20 minutes.
  • Leave 1–2 hours between applications.

Walking

  • You will start walking soon after surgery.
  • Walk regularly and gradually increase your distance.
  • Most people can put full weight through the operated leg.
  • Aim for a normal walking pattern—one foot passing the other.
  • Use crutches or a stick until you can walk without limping.
  • Hold the stick on the opposite side to your operated leg.

Stairs

  • Your therapist will show you how to do stairs safely.
    • Going up: unoperated leg first → operated leg → crutch.
    • Going down: crutch first → operated leg → unoperated leg.
  • Use a handrail whenever possible.

Activity

  • Movement is good for your new knee.
  • Take small amounts of activity often and avoid doing too much at once.
  • It is safe to kneel on your knee replacement, though the area may feel sensitive at first.
  • Try kneeling on a cushion to start.

Rest & Elevation

  • Recovery takes time.
  • Elevate your leg to help reduce swelling, keeping the knee fully straight.
  • Do not rest or sleep with a pillow under your knee.

Getting dressed

  • When dressing, put the trousers or underwear onto your operated leg first.
  • Undo in reverse.
  • Long-handled aids (reacher, shoehorn, sock aid) can help—these can be bought online or in mobility shops.

Relationships

  • Your sex life may change for a short time after surgery.
  • Resume sexual activity when you feel comfortable.

Driving

  • You can travel as a passenger straight away.
  • Sit in the front seat, slide back, and lift your legs in together.
  • A plastic bag on the seat can help you turn more easily—remove it once seated.
  • Most people can return to driving at around six weeks, once they have enough strength and movement for safe control of the pedals.
  • Check with your insurance company before you start driving again.
  • On long trips, take regular breaks to stretch and move.

Returning to full activities

  • Most people return to work in 6–8 weeks.
  • Avoid air travel for the first six weeks.
  • Airport security scanners may or may not detect your implant.
  • You can resume most activities when you feel comfortable.
  • You can swim once your wound is fully healed—start with straight-leg kicking and avoid breaststroke initially.
  • Exercise bikes and treadmills are fine once your knee bends comfortably.
  • Return to outdoor cycling when confident.

Equipment

Any walking aids or equipment issued after your operation are provided by the Health Board. When no longer needed, please return them to your local hospital equipment store or any County Council recycling centre.