Rehab After Knee Replacement: What You Need to Know
If you’ve just had a knee replacement, the first thing on your mind is probably: when can I walk again? The truth is, rehab starts the moment you leave the OR. It’s not about miracle cures, just steady, safe steps that add up to a stronger joint.
Think of rehab as a daily habit, like brushing your teeth. You do it because it works, not because it’s exciting. Below are the most useful things you can start doing right away, plus a short plan for the weeks ahead.
First Weeks: What to Expect
Days 1‑3 are all about protecting the incision and managing pain. Keep the wound clean, change dressings as your surgeon shows you, and use the ice pack for 20 minutes on three‑hour intervals. You’ll notice swelling – that’s normal. Elevating the leg on a pillow while you’re sitting or lying down helps keep fluid from building up.
Within the first 48 hours, your therapist will guide you through simple ankle pumps and quad sets. These are tiny muscle contractions that keep blood moving and prevent clots. You don’t need fancy equipment – just squeeze your thigh muscles and point the toes up and down.
By the end of week one, most patients can sit up and swing the leg over the edge of the bed. Try a short, assisted walk with a walker or crutches for 5‑10 minutes, rest, then repeat. The goal isn’t speed; it’s to build confidence that the joint can bear weight without pain spikes.
Building Strength and Mobility
Weeks 2‑4 focus on range of motion. Your therapist will introduce a stationary bike with no resistance, gentle straight‑leg raises, and wall slides. Aim for 10‑15 repetitions each, three times a day. If you feel a twinge that lasts more than a few seconds, stop and rest – a little discomfort is okay, sharp pain is not.Around week three, you can start step‑ups on a low stair or sturdy platform. Keep the movement smooth, avoid jerky motions, and use the handrail for balance. Progress to 2‑step climbs when you feel stable.
Strengthening the quadriceps and hamstrings is the biggest factor in a successful outcome. Simple exercises like seated leg presses (using a resistance band) or mini‑squats (only go to a comfortable depth) are effective. Do three sets of 12 reps, three days a week, and add a few more reps as the knee feels stronger.
Don’t forget flexibility. Gentle hamstring stretches and calf raises keep the surrounding muscles from tightening up. Hold each stretch for 20‑30 seconds, repeat twice per side.
Nutrition and rest also play a role. Protein‑rich foods help tissue repair, while staying hydrated supports joint fluid balance. Aim for 7‑8 hours of sleep; the body does most of its healing while you’re asleep.
Finally, keep an eye on warning signs: increasing redness, swelling that doesn’t improve with ice, or a fever. If any of these appear, call your surgeon right away.
Rehab after knee replacement isn’t a sprint; it’s a steady walk forward. By sticking to these simple daily habits, you’ll notice smoother movement, less pain, and a faster return to the activities you love.
