MoPro
TrainersEye · After a Hip or Knee Replacement
Joint Replacement T
Trainer's Eye
Phase 5 · Return to life · Session T

Twenty sessions.
Every number.
Both legs.

Graduation: range, chair stands, walking speed, balance, carry and floor rise — measured against where you started.

  • Tsession
  • P5Return
  • 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.

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

Range and chair

Range final + chair stand final
A1

Range — final measurement

60 s · slow reps

Bend and straightening both measured; compare with sessions 4, 8 and 12.

Easier assisted  ·  Harder hold five seconds

R1R2—
A2

Chair stand — final test

12 reps · ×2

Thirty-second chair stand, arms crossed; compare with every previous test.

Easier use the arms  ·  Harder lower chair

R1R2
B

Walk and step

Walking speed final + stair test final
B1

Walking speed — final

60 s · steps to beat

Same distance, normal pace; compare the time and note the walking aid, if any.

Easier with the aid  ·  Harder brisker

R1R2—
B2

Stair test — final

20 steps · ×2

Stairs in a set time; note the rail, the order and whether it still needs thinking about.

Easier fewer steps  ·  Harder faster

R1R2
C

Steady and strong

Balance final + carry and floor rise
C1

Balance — final test

60 s · seconds held

Single-leg, eyes open and closed, both legs; compare with sessions 12 and 16.

Easier one fingertip  ·  Harder eyes closed

R1R2—
C2

Carry and floor rise — final

6 reps · ×2

A thirty-second loaded carry, then down to the floor and back up. That finishes the programme.

Easier lighter, with the chair  ·  Harder heavier, 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. 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
A1Range — final measurementslow reps in 60 s —
A2Chair stand — final test12 reps
B1Walking speed — finalsteps in 60 s —
B2Stair test — final20 steps
C1Balance — final testseconds held —
C2Carry and floor rise — final6 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-JOINTREPL-T