Exercising Before Surgery

Increasing your fitness level before surgery will improve your recovery. We recommend the following eight exercises to begin with now and continue until your surgery. You should be able to do them in 15 to 20 minutes, and it is recommended that you do all of them three times every day. It is not harmful to do more. Consider this a minimum amount of exercise prior to surgery.

Also, remember that you need to strengthen your entire body, not just your legs. It is very important to strengthen your arms by doing chair push-ups because you will need your arms to help you get in and out of bed, in and out of a chair, walk, and do your exercises after surgery. If you have shoulder problems, discuss this with your surgeon or therapist. Stop doing any exercise that is too painful. Do not hold your breath during exercise.

Pre-Surgery Knee and Hip Exercise Plan

1. Ankle pumps15 reps, three times every day
2. Quad sets15 reps, three times every day
3. Gluteus sets15 reps, three times every day
4. Abduction and adduction (slide leg out and in)15 reps, three times every day
5. Heel slides15 reps, three times every day
6. Arm chair pushups15 reps, three times every day
7. Straight leg raise15 reps, three times every day
8. Standing heel and toe raises15 reps, three times every day
A person's leg is outstretched with foot seen raised and pointing upward - alternating with pointing the toes straight out.

1. Ankle Pumps

Move ankle up and down with legs outstretched. Point your toes down and then pull them back.

Repeat 15 times.

A person's leg is outstretched. Knee presses into bed while tightening the muscles on the front of the thigh.

2. Quad Sets

Lie on back, pillow under head. Press knee into bed while tightening the muscles on the front of the thigh. Do not hold your breath.

Repeat 15 times.

A person's leg is outstretched. Gluteus muscles are squeezed together to perform gluteus sets.

3. Gluteus Sets

Lie on your back with legs outstretched. Squeeze bottom together and hold for 5 seconds. Do not hold your breath.

Repeat 15 times.

A person's legs are outstretched. Legs are shown sliding out to side, with toes pointed up and knees straight. Legs are then slid back to starting point to perform hip abduction and adduction.

4. Hip Abduction and Adduction

Lie on back and slide legs out to side. Keep toes pointed up and knees straight. Slide legs back to starting point.

Repeat 15 times.

A person's leg is shown outstretched. Knee is bending by sliding the heel towards bottom. Heel is then dlid back to starting point to perform heel slides.

5. Heel Slides

Lie on back with one leg outstretched. Bend other knee with foot flat. Slowly bend straight leg and slide heel toward bottom. Slide heel away to slowly lower leg to starting point.

Repeat 15 times.

A person is shown gripping the arms of a chair and using their arms to lift bottom off the chair. Holding for one second and lowering back down to perform arm chair pushups.

6. Armchair Pushups

Sit in a chair with arms. Place feet flat on floor. Grip the arm rests and use your arms to list your bottom off the chair. If necessary, you may use your legs to help. Hold position for one second before lowering back to the chair.

Repeat 15 times.

A person's legs are shown while lying on flat surface. One knee is bent and the other lifted straight outward and upward at an angle, both feet flat on surface. Straight leg is slowly lifted and lowered to perform straight leg raises.

7. Straight Leg Raise

Lie on back, non-operative leg bent and foot flat. Lift your straight leg up 12 inches. Keep knee straight and toes pointed up. Slowly lower leg. Relax.

Repeat 15 times.

A person stands with hand resting on countertop for balance. Heels are raised off floor to perform heel raises. Then toes are lifted off floor to perform toe raises.

8. Standing Heel and Toe Raises

Stand at a counter or table for balance and support.

Raise heels off the floor by going up on toes while keeping knees straight. Slowly lower heels back to starting point. Repeat 15 times.

Next, raise toes off the floor by going back on heels. Slowly lower toes back to starting point. Repeat 15 times.

Exercising After Surgery

To make it easier, try to get in and out of bed on the opposite side as the operated leg.

A person demonstrates how to use a walker by moving the walker first, then stepping with the operated leg, followed by the non operated leg.

How to Use Your Walker

To maintain weight bearing status or comfort, move walker first. Step halfway into the walker with operated leg. Next step with non-operated leg into the walker.

A person sits at edge of bed with feet on floor. Hands are placed on knees to push upward while leaning forward to stand up.

Sit to Stand Transfer

Move to edge of bed or chair and place feet on floor. Place hands on knees and push with both hands and lean forward to stand up.

A person stands a edge of sitting location, and reaches one hand back to grip arm of chair or bed. Next other hand reaches back to begin sitting.

Stand to Sit Transfer

Place legs against sitting location. Reach back with hand on arm of chair or bed. Next, reach back with other hand and begin to sit.

Optional tip: placing operated leg forward while standing eases transfers and can support pain control.

A person places the walker on curb first, making sure all four legs are solid. Step up with non-operated leg. Next, lean on walker and step up with operated leg.

Going Up Curbs

Place walker on curb first, making sure all four legs are solid on curb. Step up with non-operated leg. Next, lean on walker and step up with operated leg.

A person places the walker down first, making sure feet are close to edge of the curb. They step down with operated leg first, followed by the non-operated leg.

Going Down Curbs

Place walker down, making sure your feet are close to the edge of the curb. Step down with operated leg first, followed by the non-operated leg.

A person's hand grips onto the railing as they step up stairs one leg at a time - using the non-operated leg up first, followed by the operated leg.

Going Up Stairs

Place hand on railing and maintain a good grip. Step up with non-operated leg first, then step up with operated leg and bring cane to step.

A person's hand grips onto the railing as they step down stairs one leg at a time - using the non-operated leg first, followed by the operated leg.

Going Down Stairs

Place hand on railing and maintain a good grip. Place cane on lower step first, then step down with operated leg. Next, step down with the non-operated leg.

A person transfers into car by backing up against car and reaching back for the car seat before lowering into sitting position.

Car Transfer

  • Push car seat all the way back and recline it.
  • Place a trash bag on the car seat to assist with sliding around to turn forward.
  • Back up to the car it can be felt on the back of legs.
  • Reaching back for the car seat, lower into a sitting position.
  • Scoot back into the seat and torn forward to lift legs into the car.