MoPro
TrainersEye · After a Hip or Knee Replacement
Joint Replacement N
Trainer's Eye
Phase 4 · Load and confidence · Session N

Deeper.
Heavier.
Still level tomorrow.

More range under more load — the point at which the joint starts behaving like a joint again.

  • Nsession
  • P4Load
  • 12:00on the clock
  • — donecompleted

Impact is the usual limit

Walking, cycling, swimming, golf and doubles racket sports are generally encouraged. Running and jumping usually are not — ask your own surgeon.

Scar tissue moves

Gentle scar mobilisation once the wound is fully healed improves the way the skin and tissue move over the joint.

Pain is not damage

After the early weeks, pain during exercise is usually sensitivity rather than harm. Pain that is worse the next morning is the signal that matters.

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

A

Squat deeper

Loaded squat + sit-to-stand low chair
A1

Loaded squat

60 s · slow reps

Bag at the chest; squat to a comfortable depth and drive up, heels flat.

Easier hold the counter  ·  Harder heavier

R1R2—
A2

Low chair sit-to-stand

12 reps · ×2

From a lower seat than usual; stand and lower under control, arms crossed.

Easier higher chair  ·  Harder lower chair

R1R2
B

Split

Loaded split squat + reverse lunge
B1

Loaded split squat

60 s · slow reps

Hand on the counter, bag in the other; lower and drive up on one leg at a time.

Easier bodyweight  ·  Harder heavier

R1R2—
B2

Reverse lunge

10/side · ×2

Hand on the counter; step back into a lunge and drive back up, torso tall.

Easier smaller step  ·  Harder hold a bag

R1R2
C

Single leg

Single-leg balance loaded + step-down loaded
C1

Loaded single-leg balance

60 s · slow reps

Bag in one hand, standing on the operated leg near the counter; hold and swap.

Easier bodyweight  ·  Harder heavier

R1R2—
C2

Loaded step-down

8/side · ×2

Bag at the chest; lower the free foot to the floor over three seconds.

Easier bodyweight  ·  Harder higher 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. Confidence follows competence. Every successful repetition makes the next one easier.
  2. Balance work reduces falls, and a fall is the main threat to a new joint.
  3. Carry things again. Load close to the body, breathe out as it moves.
  4. Any new or increasing pain, heat or swelling that lasts more than a day or two: stop and speak to your team.

Tick it off

MovementRound 1Round 2Best
A1Loaded squatslow reps in 60 s —
A2Low chair sit-to-stand12 reps
B1Loaded split squatslow reps in 60 s —
B2Reverse lunge10/side
C1Loaded single-leg balanceslow reps in 60 s —
C2Loaded step-down8/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-JOINTREPL-N