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TrainersEye · After a Hip or Knee Replacement
Joint Replacement J
Trainer's Eye
Phase 3 · Strength · Session J

Both legs.
Separately.
No hiding.

Single-leg work — where two legs stop covering for a weak one, and where the deficit actually shows.

  • Jsession
  • P3Strength
  • 12:00on the clock
  • — donecompleted

Ten per cent is the line

A strength difference of more than about ten per cent between legs is usually unfinished rehabilitation.

Swelling lasts months

Swelling and warmth around a new knee for three to six months is expected. Increasing swelling with increasing pain is not.

Strength beats stretching

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

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

A

One leg

Split squat + single-leg sit-to-stand
A1

Supported split squat

60 s · slow reps

Hand on the counter, feet split; lower straight down as far as is comfortable and drive up.

Easier smaller range  ·  Harder hold a bag

R1R2—
A2

Single-leg sit-to-stand

6/side · ×2

From a high chair; stand on one leg using the hands only for balance.

Easier higher chair  ·  Harder lower chair

R1R2
B

Hip strength

Single-leg bridge + clamshell
B1

Single-leg bridge

60 s · slow reps

One foot down, the other knee hugged in; drive up with the hips level.

Easier two feet  ·  Harder 3-s hold

R1R2—
B2

Clamshell

15 reps · ×2

Lying on the good side, knees bent; open the top knee — stay inside any hip precautions.

Easier smaller range  ·  Harder 2-s hold

R1R2
C

Calf

Single-leg heel raise + eccentric lowers
C1

Single-leg heel raise

60 s · slow reps

Hand on the counter; rise onto one toe and lower slowly, swapping at thirty seconds.

Easier two legs  ·  Harder one finger

R1R2—
C2

Eccentric heel lowers

10/side · ×2

Up on two feet, down on one over three seconds — the slow part is the point.

Easier both feet down  ·  Harder off a step

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. The muscle around a replaced joint is weaker than you think, and it stays weak for years unless it is trained.
  2. Two clean sessions at a level earn the next. Progress the version, not the repetitions.
  3. Aching muscles the next day are fine. A joint that is hotter and more swollen the next day is not.
  4. Train both legs. The other one has been compensating for a long time.

Tick it off

MovementRound 1Round 2Best
A1Supported split squatslow reps in 60 s —
A2Single-leg sit-to-stand6/side
B1Single-leg bridgeslow reps in 60 s —
B2Clamshell15 reps
C1Single-leg heel raiseslow reps in 60 s —
C2Eccentric heel lowers10/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-JOINTREPL-J