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

Twelve in.
Compare the legs.
Honestly.

Phase 3 check-in: strength tested on each leg separately, and the gap between them written down.

  • Lsession
  • P3Strength
  • 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.

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.

Infection signs

Increasing pain, spreading redness, heat, wound discharge or fever needs contacting your team the same day. Early infection is treatable; ignored infection is not.

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

A

Chair

Chair stand test + single-leg rise test
A1

Chair stand test

60 s · slow reps

Thirty-second chair stand, arms crossed; compare with sessions 4 and 8.

Easier use the arms  ·  Harder lower chair

R1R2—
A2

Single-leg rise test

6/side · ×2

How many single-leg stands from a high chair on each side? Note the difference.

Easier higher chair  ·  Harder lower chair

R1R2
B

Step and calf

Step-up test + heel raise test
B1

Step-up test

60 s · slow reps

Count clean step-ups leading with each leg separately — the operated side tells the story.

Easier lower step  ·  Harder higher step

R1R2—
B2

Heel raise test

20/side · ×2

Twenty single-leg heel raises each side; note where the operated side gives out.

Easier two legs  ·  Harder backpack on

R1R2
C

Balance

Balance test + range recheck
C1

Balance test

60 s · seconds held

Count the seconds on each leg with no hands, then again with the eyes closed.

Easier one fingertip  ·  Harder eyes closed

R1R2—
C2

Range recheck

10 reps · ×2

Bend and straightening measured again — note both against sessions 4 and 8.

Easier assisted  ·  Harder hold five seconds

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
A1Chair stand testslow reps in 60 s —
A2Single-leg rise test6/side
B1Step-up testslow reps in 60 s —
B2Heel raise test20/side
C1Balance testseconds held —
C2Range recheck10 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-JOINTREPL-L