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

Heavier.
Longer.
For life now.

The hardest session: full load, full range and the endurance to keep it — the standard to maintain twice a week.

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

Strength deficits persist

Studies following knee replacements find strength and function still below age-matched norms years later in people who did not keep training. That is a training problem, not a surgical one.

Protein and recovery

Older adults need more protein to rebuild muscle. Training after surgery without enough of it builds less.

Implants last

Most modern hip and knee replacements are still working well fifteen to twenty years later. Sensible loading does not wear them out faster.

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

A

Heavy

Heavy squat + heavy carry
A1

Heavy squat

60 s · slow reps

Heaviest bag you can squat cleanly to a comfortable depth; chest tall throughout.

Easier lighter  ·  Harder heavier

R1R2—
A2

Heavy carry

3 × 30 s · ×2

Heaviest bags you can hold standing tall; thirty seconds, breathing normally.

Easier lighter  ·  Harder heavier

R1R2
B

Endure

Step-up endurance + calf endurance
B1

Step-up endurance

60 s · slow reps

Step up and down at a steady rhythm for the whole minute — count the clean steps.

Easier lower step  ·  Harder hold a bag

R1R2—
B2

Calf endurance

25 reps · ×2

Twenty-five full-range heel raises; stop at the last one that reaches the top.

Easier two legs  ·  Harder one leg

R1R2
C

Steady

Cushion single-leg + dual-task walking
C1

Single-leg on a cushion

60 s · seconds held

One foot on a folded towel, counter within reach; count the seconds each side.

Easier two feet  ·  Harder eyes closed

R1R2—
C2

Dual-task walking

15 steps · ×2

Walk while counting backwards aloud — two demands at once, as in real life.

Easier count forwards  ·  Harder harder counting

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
A1Heavy squatslow reps in 60 s —
A2Heavy carry3 × 30 s
B1Step-up enduranceslow reps in 60 s —
B2Calf endurance25 reps
C1Single-leg on a cushionseconds held —
C2Dual-task walking15 steps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-JOINTREPL-S