MoPro
TrainersEye · After a Hip or Knee Replacement
Joint Replacement A
Trainer's Eye
Phase 1 · Protect and activate · Session A

Move it often.
Straighten it fully.
Nothing forced.

Six gentle drills for the first weeks: circulation, swelling, and switching the muscles back on. Nothing here should feel like a strain.

  • Asession
  • P1Protect
  • 12:00on the clock
  • — donecompleted

Extension is the priority

After a knee replacement, the last few degrees of straightening matter more than the last few degrees of bending. Never rest the knee over a pillow.

Ice and elevation still work

Elevation above the heart and cooling reduce swelling in the early weeks. Both are simple and both help.

Getting up early is standard

Walking on the day of surgery or the day after is now routine and is associated with shorter stays and fewer complications.

Three couplets · two rounds · twelve minutes · a joint that works again

A

Circulation

Ankle pumps + quad sets
A1

Ankle pumps

60 s · slow reps

Point and flex the foot fully and briskly — this is the pump that clears swelling and protects against clots.

Easier smaller range  ·  Harder add ankle circles

R1R2—
A2

Quad sets

12 × 5 s · ×2

Leg straight; press the back of the knee down into the bed and tighten the thigh for five seconds.

Easier shorter holds  ·  Harder 10-s holds

R1R2
B

Straighten

Heel props + glute squeeze
B1

Heel props

60 s · slow reps

Heel on a rolled towel with the knee unsupported; let gravity straighten it, then release.

Easier lower prop  ·  Harder press the knee down gently

R1R2—
B2

Glute squeeze

12 × 5 s · ×2

Squeeze both buttocks together for five seconds without lifting the hips.

Easier gentler squeeze  ·  Harder 8-s holds

R1R2
C

Bend gently

Heel slides + seated knee bends
C1

Supine heel slides

60 s · slow reps

Slide the heel toward you as far as comfort allows, then straighten fully.

Easier towel under the heel  ·  Harder hold two seconds at the end

R1R2—
C2

Seated knee bends

12 reps · ×2

Sitting; slide the foot back under the chair as far as is comfortable, then straighten.

Easier smaller range  ·  Harder use the other foot to help

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Your surgeon's and physiotherapist's instructions override everything on this card. If they differ, follow them.
  2. Hip replacement: if you were given movement precautions, keep to them until you are told otherwise — that usually means no deep bending, no crossing the legs and no turning the leg inward.
  3. Knee replacement: getting the knee fully straight is the priority. Do not put a pillow under the knee to rest it.
  4. Swelling is normal for months. Elevate, move often, and use ice as your team advised.

Tick it off

MovementRound 1Round 2Best
A1Ankle pumpsslow reps in 60 s —
A2Quad sets12 × 5 s
B1Heel propsslow reps in 60 s —
B2Glute squeeze12 × 5 s
C1Supine heel slidesslow reps in 60 s —
C2Seated knee bends12 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-JOINTREPL-A