A knee replacement is surgery to replace all or some of your knee joint. It’s a type of procedure called an arthroplasty (joint replacement). A total knee replacement is the most common type of knee replacement, where all three areas of your knee joint — the inside (medial), outside (lateral) and under your kneecap (patellofemoral) are replaced. A partial knee replacement is where only replace some areas of your knee joint — usually if only one or two areas are damaged from an injury or a trauma.

It usually takes around a year to recover fully after a knee replacement depending on the severity and your condition prior to surgery. The recovery time will depend on your activity level before surgery, age, and muscle health. Regaining your range of motion and strength after total knee replacement is critical to regaining your ability to do the things that are important to you. It is often difficult for people to know what to do post-surgery to heal their knee joint. These exercises are designed to help you in the various stages of recovery, but these are general in nature. Always check with your doctor for your particular case.

In this FIS recipe, there are five phases of treatment, combined with several accompanying videos, to help your muscles recover and hopefully keep you from transferring weakness to nearby joints. This recipe begins with isometrics, since they do not produce inflammation or irritation of the tissue. Isometric exercises have a carryover effect to allow you to establish a wider range of motion. Evidence suggests isometrics may have wide-ranging effects on the body, including a reduction in blood pressure and pain. After the isometric Steps 1 and 2, we will move into the Post-Op Recovery Phases I, II, and III. These are designed to progress you from surgery through the first 12 months.

Being able to flex and extend the knee is a very important. These can be done in conjuntion with your medical team's exercises, as movement, loading, and weight transfer of the knee, hip, and foot are important after a knee replacement. I will offer you a progressive strengthening approach here, based on the 5-Step Cycle of Muscle Maintenance, encouraging you to keep moving and stay consistent rather than pushing yourself to recover too quickly. Feel free to move around the FIS Library as you see fit! There is no rush and everyone is different.

Step 1. Activate | Joint Therapeutics: Isometric and single joint-specific therapy routines to target weak muscles and keep you moving pain free.
Step 2. Integrate | Yoga: Multi-joint isometric resistance training, targeting positional weakness to improve joint mobility and stability.
Step 3. Move | Pilates: Core-Focused Pilates calisthenics and fusion format resistance training with small equipment.
Step 4. Amplify | Strength Training: Workouts with an emphasis on strength training for muscle development using various resistance tools.
Step 5. Optimize | Fitness Fusion: Muscle strength and conditioning fusion workouts with free weights and bands combined with Stability Ball, Barre, and HIIT training.

You can stay on any step for as long as you like! Each week is a step of the muscle maintenance system. Practice at least one video a day for 3-5 days each week. When you are ready to move to the next step, feel free to jump into the week before if your system gets stressed. Think of this as a long-term solution as you work to resolve your issue and keep it at bay for your life!

5-Step Cycle Schedule:

1-3 weeks
Step 1: Activate
1. Video 318 | Isometric Knee Boost (15 minutes)
2. Video 508 | Hip and Knee Extension Boost (15 mins)
3. Video 510 | Hip and Knee Flexion Boost (15 mins)

3-6 weeks
Step 2 Integrate
1. Video 498 | Isometric Knee Flexion Boost (15 minutes)
2. Video 359 | Isometric Hip Internal Rotation Boost (15 minutes)
3. Video 310 | Isometric Hip and Core Boost (15 Minute Routine)

6-8 weeks
Step 3: Move
1. Video 410 | Post-Op Knee Recovery (30 Minutes)
2. Video 424 | Isometric Hip and Knee Mobility Boost (30 minutes)
3. Video 417 | Holistic Foot and Ankle Workout (30 minutes)

9-12 Weeks
Step 4: Amplify
1. Video 412 | Post-Op Knee Recovery II (30 Minutes)
2. Video 098 | Exercises for Knee Therapy (30 Minute Workout)
3. Video 411 | Pilates for Knee Stability (30 minutes)

3-12 months
Step 5: Optimize
1. Video 414 | Post-Op Knee Recovery III (30 Minutes)
2. Video 554 | Knee-Friendly Leg Workout (30 mins)
3. Video 506 | Posterior Chain Workout (30 minutes)