MoPro
TrainersEye · After a Hip or Knee Replacement
Joint Replacement E
Trainer's Eye
Phase 2 · Range and walking · Session E

Straight first.
Bend second.
Both every day.

Phase 2 opens on range — because strength built in a range you cannot use is strength you cannot spend.

  • Esession
  • P2Range
  • 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.

Strength beats stretching

Around a replaced joint, progressive strengthening improves function more than stretching does.

Sleep is disrupted

Disturbed sleep for weeks after joint replacement is common, and poor sleep raises next-day pain. It settles.

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

A

Straighten

Prone hangs + extension presses
A1

Prone knee hangs

60 s · slow reps

Face down with the knee off the edge of the bed; let gravity straighten it, then bend and repeat.

Easier shorter holds  ·  Harder light weight on the ankle

R1R2—
A2

Extension presses

12 × 8 s · ×2

Heel propped; press the knee gently down toward the bed and hold eight seconds.

Easier gentler press  ·  Harder longer holds

R1R2
B

Bend

Wall slides + assisted bends
B1

Wall slides for bend

60 s · slow reps

On your back with the foot on a wall; let the heel slide down to bend the knee, then push back up.

Easier smaller slide  ·  Harder further

R1R2—
B2

Assisted knee bends

12 reps · ×2

Sitting; use the other foot to gently pull the operated knee into a little more bend, then release.

Easier less assistance  ·  Harder hold five seconds

R1R2
C

Walk

Gait practice + step taps
C1

Gait practice — heel to toe

60 s · slow reps

Walk slowly and deliberately: heel down, roll through the foot, push off the toes.

Easier with the aid  ·  Harder longer strides

R1R2—
C2

Step taps

15 reps · ×2

Tap the foot onto the bottom step and back, the standing leg doing the work.

Easier lower step  ·  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. Range first, strength second. A joint you cannot straighten or bend will not get strong in a useful range.
  2. Walk little and often rather than one long walk. Ten minutes, six times a day beats an hour once.
  3. Heel strike, roll through, push off. Watch for the limp and correct it deliberately.
  4. Stairs: up with the good leg first, down with the operated leg first.

Tick it off

MovementRound 1Round 2Best
A1Prone knee hangsslow reps in 60 s —
A2Extension presses12 × 8 s
B1Wall slides for bendslow reps in 60 s —
B2Assisted knee bends12 reps
C1Gait practice — heel to toeslow reps in 60 s —
C2Step taps15 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-JOINTREPL-E