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

Walk further.
Walk faster.
Walk anywhere.

Walking volume and speed — the two numbers that predict independence better than almost anything else.

  • Rsession
  • P5Return
  • 12:00on the clock
  • — donecompleted

Walking speed matters

How fast you walk predicts independence and recovery quality. It is worth measuring and worth training.

Walk little and often

Frequent short walks control swelling and stiffness better than one long walk, and they are easier to keep up.

New pain later is different

Pain that appears months or years after a good recovery needs assessment. Loosening and late infection both present that way.

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

A

Distance

Continuous walking + walking intervals
A1

Continuous walking

60 s · steps to beat

Walk for the full minute at a comfortable pace with a normal arm swing.

Easier slower  ·  Harder brisker

R1R2—
A2

Walking intervals

4 × 45 s · ×2

Forty-five seconds walking, fifteen easy — repeat four times, noting the symptoms.

Easier shorter bouts  ·  Harder longer bouts

R1R2
B

Speed

Brisk walking + cadence practice
B1

Brisk walking

60 s · steps to beat

Walk at your fastest comfortable pace — count the steps in the minute.

Easier normal pace  ·  Harder faster

R1R2—
B2

Cadence practice

20 steps · ×2

Short, quicker steps rather than longer ones — more steps, less jarring.

Easier slower  ·  Harder faster

R1R2
C

Terrain

Kerb steps + slope walking
C1

Kerb steps

60 s · slow reps

Step up and down a single step as if onto a pavement, alternating the leading foot.

Easier lower step  ·  Harder no hands

R1R2—
C2

Slope walking

15 steps · ×2

Walk up and down a ramp or a firm wedge, controlling each step.

Easier gentler slope  ·  Harder steeper

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
A1Continuous walkingsteps in 60 s —
A2Walking intervals4 × 45 s
B1Brisk walkingsteps in 60 s —
B2Cadence practice20 steps
C1Kerb stepsslow reps in 60 s —
C2Slope walking15 steps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-JOINTREPL-R