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

Four in.
Measure the bend.
Measure the straight.

Phase 1 check-in: range in both directions, the chair test, and the first honest look at the walking pattern.

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

Track four numbers

Knee bend and straightening, chair stands in thirty seconds, walking speed and balance time. Measured every few weeks, they tell the whole story.

Bend follows straight

Most people reach around ninety degrees of knee bend within a few weeks and continue to gain for a year. Range keeps improving long after discharge.

Swelling is the referee

A joint that is hotter and more swollen the day after a session did too much. Drop a level and repeat it.

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

A

Measure

Bend measurement + straightening check
A1

Knee bend measurement

60 s · slow reps

Sitting; slide the foot back as far as comfort allows and note how far it reaches against the chair leg.

Easier use the other foot to help  ·  Harder hold five seconds

R1R2—
A2

Straightening check

10 × 5 s · ×2

Heel propped, knee unsupported; note whether the back of the knee touches down, and press gently.

Easier lower prop  ·  Harder longer holds

R1R2
B

Chair

Chair stand test + sit-to-stand tempo
B1

Thirty-second chair stand

60 s · slow reps

Count how many times you can stand and sit in thirty seconds, with or without hands — note which.

Easier use the arms  ·  Harder arms crossed

R1R2—
B2

Sit-to-stand — slow

10 reps · ×2

Three seconds to lower into the chair, one second to stand — the lowering builds the thigh.

Easier hands on the thighs  ·  Harder arms crossed

R1R2
C

Walk

Walking practice + marching
C1

Walking practice

60 s · steps to beat

Walk beside the counter: heel down first, roll through, push off — count the steps.

Easier with the aid  ·  Harder fewer aids

R1R2—
C2

Marching on the spot

20 steps · ×2

Hand on the counter; lift each knee as high as is comfortable, standing tall.

Easier lower lift  ·  Harder no hands

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
A1Knee bend measurementslow reps in 60 s —
A2Straightening check10 × 5 s
B1Thirty-second chair standslow reps in 60 s —
B2Sit-to-stand — slow10 reps
C1Walking practicesteps in 60 s —
C2Marching on the spot20 steps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-JOINTREPL-D