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

Down to the floor.
And back up.
Practise it now.

Getting off the floor is a sequence, not a gift — and it is the skill that decides what a fall costs.

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

Getting off the floor

Rising from the floor is a trainable sequence and worth having back. Practise it beside a sturdy chair.

Kneeling is often possible

Many people can kneel after a knee replacement even though it feels odd, and it is usually safe. It improves with practice and a cushion.

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

Down

Kneeling down + kneeling to sitting
A1

Kneeling down and up

60 s · slow reps

Beside a sturdy chair; kneel one knee at a time and stand back up the same way. Use a cushion.

Easier both hands on the chair  ·  Harder one hand

R1R2—
A2

Kneeling to sitting

8 reps · ×2

From kneeling, sit down to one side onto the floor, then return to kneeling.

Easier with a cushion  ·  Harder no hands

R1R2
B

Up

Half-kneel to stand + floor to stand
B1

Half-kneel to stand

60 s · slow reps

From half-kneeling, drive through the front heel to standing; lower back down slowly.

Easier hold the chair  ·  Harder no hands

R1R2—
B2

Floor to stand

6 reps · ×2

The full sequence: side-sit, roll to hands and knees, half-kneel, stand — with the chair.

Easier more support  ·  Harder less support

R1R2
C

Steady

Quadruped hold + chair-assisted rise
C1

Quadruped hold

60 s · seconds held

On hands and knees on a cushion; hold steadily and count the seconds.

Easier hands on a step  ·  Harder one hand lifted

R1R2—
C2

Chair-assisted rise

8 reps · ×2

From kneeling, use the chair to pull up to standing — the technique after a real fall.

Easier higher chair  ·  Harder lower chair

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
A1Kneeling down and upslow reps in 60 s —
A2Kneeling to sitting8 reps
B1Half-kneel to standslow reps in 60 s —
B2Floor to stand6 reps
C1Quadruped holdseconds held —
C2Chair-assisted rise8 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-JOINTREPL-O