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

Sixteen in.
Loaded.
And steady.

Phase 4 check-in: the loaded tests, the carry, the balance and the floor rise.

  • Psession
  • P4Load
  • 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.

Ten per cent is the line

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

Both hips, both knees

Many people who replace one joint eventually consider the other. The stronger you are, the easier that second recovery is.

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

A

Loaded

Loaded chair stand test + squat load test
A1

Loaded chair stand test

60 s · slow reps

Thirty seconds of chair stands holding a bag; note the count and the load.

Easier lighter  ·  Harder heavier

R1R2—
A2

Squat load test

10 reps · ×2

Heaviest bag you can squat for ten clean repetitions; record the weight.

Easier lighter  ·  Harder heavier

R1R2
B

Carry

Carry hold test + stair test
B1

Carry hold test

60 s · seconds held

Heaviest bags you can hold standing tall; count the seconds.

Easier lighter  ·  Harder heavier

R1R2—
B2

Stair test

20 steps · ×2

Count the stairs in a set time; note whether the rail was used and in which order.

Easier fewer steps  ·  Harder faster

R1R2
C

Steady

Balance test + floor rise test
C1

Balance test — eyes closed

60 s · seconds held

On the operated leg with the eyes shut; count the seconds and compare sides.

Easier eyes open  ·  Harder on a cushion

R1R2—
C2

Floor rise test

6 reps · ×2

Down to the floor and back up; note how much support you needed.

Easier with the chair  ·  Harder no hands

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 chair stand testslow reps in 60 s —
A2Squat load test10 reps
B1Carry hold testseconds held —
B2Stair test20 steps
C1Balance test — eyes closedseconds held —
C2Floor rise test6 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-JOINTREPL-P