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

Up with the good.
Down with the new.
Say it out loud.

Stairs, kerbs and the walking pattern — the three things that decide whether you get out of the house.

  • Fsession
  • P2Range
  • 12:00on the clock
  • — donecompleted

Stairs have an order

Up with the unoperated leg first, down with the operated leg first. Say it out loud until it is automatic.

The limp outlasts the pain

Walking patterns learned before surgery persist afterwards unless they are deliberately retrained.

Walk little and often

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

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

A

Stairs

Step-ups + step-downs
A1

Step-ups

60 s · slow reps

Hand on the rail; unoperated leg up first, then bring the other up — whole foot on the step.

Easier lower step  ·  Harder alternate the leading leg

R1R2—
A2

Step-downs

10 reps · ×2

Operated leg down first, controlled all the way — the rail is fine.

Easier lower step  ·  Harder slower

R1R2
B

Walk better

Gait with arm swing + backward steps
B1

Walking with arm swing

60 s · slow reps

Walk with the arms swinging naturally — the swing is part of a normal walk, not decoration.

Easier hold the counter  ·  Harder longer strides

R1R2—
B2

Backward steps

15 steps · ×2

Hand on the counter; step backwards with small controlled steps, then forwards.

Easier fewer steps  ·  Harder no hands

R1R2
C

Hip and thigh

Standing hip extension + wall sit
C1

Standing hip extension

60 s · slow reps

Hand on the counter; squeeze the buttock and draw the straight leg back — no back arch.

Easier smaller range  ·  Harder 2-s hold

R1R2—
C2

Wall sit — shallow

4 × 15 s · ×2

Back on the wall, knees bent only a little; hold and breathe.

Easier less bend  ·  Harder deeper

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
A1Step-upsslow reps in 60 s —
A2Step-downs10 reps
B1Walking with arm swingslow reps in 60 s —
B2Backward steps15 steps
C1Standing hip extensionslow reps in 60 s —
C2Wall sit — shallow4 × 15 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-JOINTREPL-F