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

Sit.
Stand.
Sit again.

The first standing work, beside a chair or counter — and the movement you will do a hundred times a day.

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

Sit-to-stand is the test

How many times you can rise from a chair in thirty seconds is a practical measure of how the recovery is going.

Walk little and often

Frequent short walks control swelling and stiffness better than one long walk, and they are easier to keep up.

Aids are weaned, not dropped

Coming off a frame or sticks is a planned progression. Keeping one longer than needed trains a limp.

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

A

Stand up

Sit-to-stand + half-stand holds
A1

Sit-to-stand

60 s · slow reps

Nose over toes; push up using the arms as much as you need, and lower slowly.

Easier push up from a higher chair  ·  Harder hands on the thighs only

R1R2—
A2

Half-stand holds

10 × 5 s · ×2

Come halfway up from the chair, hold five seconds, then sit back down.

Easier hands on the arms of the chair  ·  Harder longer holds

R1R2
B

Weight on it

Weight shifts + standing knee bends
B1

Standing weight shifts

60 s · slow reps

Hands on the counter; shift the weight gently onto the operated leg and back.

Easier smaller shift  ·  Harder hold three seconds

R1R2—
B2

Standing knee bends

12 reps · ×2

Hands on the counter; bend the operated knee to lift the heel behind you, then lower.

Easier smaller range  ·  Harder hold two seconds

R1R2
C

Hip and heel

Standing hip abduction + heel raises
C1

Standing hip abduction

60 s · slow reps

Hands on the counter; lift the leg out to the side with the toes forward — no leaning.

Easier smaller lift  ·  Harder 2-s hold

R1R2—
C2

Heel raises

15 reps · ×2

Hands on the counter; rise onto the toes and lower slowly, weight even on both feet.

Easier both hands on support  ·  Harder one hand

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
A1Sit-to-standslow reps in 60 s —
A2Half-stand holds10 × 5 s
B1Standing weight shiftsslow reps in 60 s —
B2Standing knee bends12 reps
C1Standing hip abductionslow reps in 60 s —
C2Heel raises15 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-JOINTREPL-C