MoPro
TrainersEye · After a Hip or Knee Replacement
Joint Replacement Q
Trainer's Eye
Phase 5 · Return to life · Session Q

The garden.
The shopping.
The grandchildren.

Phase 5 opens on the tasks people actually want back — rehearsed until they stop being risks.

  • Qsession
  • P5Return
  • 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.

Driving has rules

Return to driving depends on the side operated on, your reaction time and your insurer. Ask your surgeon rather than guessing.

It keeps improving

Function after joint replacement continues to improve for a year or more. Plateaus are usually training plateaus, not surgical ones.

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

A

Garden

Kneeling work + squat to reach low
A1

Kneeling work

60 s · slow reps

On a cushion; kneel, reach forward to work at floor level, then come back up.

Easier half-kneeling  ·  Harder full kneeling

R1R2—
A2

Squat to reach low

12 reps · ×2

Squat or hinge down to pick something off the floor and stand tall — whichever your joint prefers.

Easier from a chair height  ·  Harder from the floor

R1R2
B

Shopping

Shopping carry + lifting to a shelf
B1

Shopping carry

60 s · steps to beat

Carry bags the way you actually do; swap sides every ten steps and stay tall.

Easier lighter  ·  Harder heavier

R1R2—
B2

Lifting to a shelf

10 reps · ×2

Lift a bag from waist height to a high shelf and back down, load close to the body.

Easier lighter  ·  Harder heavier

R1R2
C

Getting about

Car transfer + uneven walking
C1

Car transfer practice

60 s · slow reps

Sit onto a chair sideways, swing both legs round together, then reverse it.

Easier higher seat  ·  Harder lower seat

R1R2—
C2

Uneven surface walking

15 steps · ×2

Walk slowly over cushions or folded towels, counter within reach.

Easier one cushion  ·  Harder more cushions

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. Walking, cycling, swimming, golf and doubles tennis are all normal goals. Running and jumping are usually not advised — ask your surgeon.
  2. Getting down to and up from the floor is a skill worth having again. Practise it beside a chair.
  3. Keep two sessions a week for life. Strength around a replaced joint fades exactly like any other.
  4. New or worsening pain months or years after a good recovery deserves a review, not more exercise.

Tick it off

MovementRound 1Round 2Best
A1Kneeling workslow reps in 60 s —
A2Squat to reach low12 reps
B1Shopping carrysteps in 60 s —
B2Lifting to a shelf10 reps
C1Car transfer practiceslow reps in 60 s —
C2Uneven surface walking15 steps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-JOINTREPL-Q