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

Wake the hip.
Wake the thigh.
Within the rules.

Hip and thigh activation inside any precautions you were given — no deep bending, no crossing the legs, no turning the leg inward.

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

Hip precautions vary

Some hip replacements come with movement restrictions and some do not, depending on the surgical approach. Follow the instructions you were given.

Your team's plan comes first

Approaches and implants differ, and so do the instructions that come with them. Where your surgeon or physiotherapist says something different, they are right and this card is not.

Quadriceps shut down

Quadriceps strength drops sharply after a knee replacement and, without specific training, stays below the other leg for years.

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

A

Hip on

Heel slides in bed + hip abduction slides
A1

Supported heel slides

60 s · slow reps

Lying down; slide the heel out and back along the bed with the kneecap pointing up.

Easier shorter slide  ·  Harder further

R1R2—
A2

Hip abduction slides

12 reps · ×2

Slide the operated leg out to the side along the bed and back — toes stay pointing at the ceiling.

Easier smaller range  ·  Harder 2-s hold

R1R2
B

Thigh on

Inner-range quad + straight-leg raise
B1

Inner-range quad

60 s · slow reps

Rolled towel under the knee; straighten the knee fully and hold two seconds, then release.

Easier thinner towel  ·  Harder 5-s holds

R1R2—
B2

Straight-leg raise

10 reps · ×2

Knee locked straight; lift the whole leg to the height of the other thigh and lower slowly.

Easier smaller lift  ·  Harder 3-s lowering

R1R2
C

Circulation

Ankle circles + bridging
C1

Ankle circles

60 s · slow reps

Draw the biggest slow circle the ankle allows, both directions — keep the blood moving.

Easier smaller circles  ·  Harder slower and bigger

R1R2—
C2

Bridging

12 reps · ×2

Feet flat; lift the hips a hand-width and lower slowly — only as high as is comfortable.

Easier smaller lift  ·  Harder higher

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
A1Supported heel slidesslow reps in 60 s —
A2Hip abduction slides12 reps
B1Inner-range quadslow reps in 60 s —
B2Straight-leg raise10 reps
C1Ankle circlesslow reps in 60 s —
C2Bridging12 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-JOINTREPL-B