Stronger, More Flexible, Pain-Free Readers

... tips and exercises from our award winning chartered physiotherapist

Have you had or are you waiting to have a Total Knee Replacement?

Today we will share with you some exercises to do if you are waiting to have a knee replacement or have had one within the last six weeks.

My name is Natalie March from Physio-logical, a chartered physiotherapist in Stansted Park, Rowlands Castle and Horndean.

At Physio-logical we feel privileged to have been invited to get out Covid vaccinations. As front line healthcare providers it provides a little bit of extra protection.

However, we still remain vigilant in following our strict Covid guidelines for all clinic appointments and continue to offer virtual appointments as well.

We have been helping lots of new patients who are struggling to access hands on NHS physiotherapy services. We are still offering face to face physiotherapy appointments, wearing full PPE within our Covid Secure Physiotherapy clinics

We hope you found our exercises for plantar fasciitis in our last article useful.

What exercises should I do immediately after my Knee Replacement surgery or if you are waiting to have a total knee replacement?

We have been seeing more and more patients coming through our private physiotherapy clinics in Stansted Park, Rowlands Castle and Horndean, who are struggling with pain, stiffness and walking after having a knee replacement or while they are waiting for their knee replacement surgery.

Some patients we see have been given exercises to do but limited guidance about how to do them, how many to do and how to progress on when they feel easy.

We sit down with every patient to discuss goals, what they want to be able to achieve, then we provide a full assessment looking at movement, strength, balance, we also look to see if there are any areas of muscle tension/tightness.

Here are some exercises to do immediately following a knee replacement or if you are waiting for surgery.

Please be aware of your body and take advice from your GP before exercising or email us for advice and guidance.

When exercising do not push into sharp pain.

Knee Exercises

Static Quads

  • Sitting straight-backed, or lying down.
  • Tighten your thigh muscle and hold for five seconds, repeat ten times, three times a day.

Inner range quads:

  • Lying flat or sitting up.
  • With the knee supported on a towel in a bent position
  • Pull toes up towards you, squeeze thigh and straighten the knee.
  • Hold out straight for 5 seconds, repeat x 10 x 2, 3 x day

Knee flexion:

  • Lying on your back or sitting
  • Bend your knee up hold for 10 seconds
  • Repeat 10 times, 3 x day

Knee extensions:

  • Sitting in a firm chair.
  • Slowly straighten the leg, hold it straight for ten seconds
  • Repeat ten times do three sets of ten, twice a day.

At Physio-logical, alongside exercises we also offer hands on treatment to improve walking and movement, also to ease pain and stiffness. Treatments include:

  • massaging tight muscles
  • mobilising stiff joints
  • acupuncture for pain relief
  • re-education of walking and progression through walking aids
  • advice and reassurance that you are on the right track with your rehabilitation.

If you have had a knee replacement or are awaiting surgery and are struggling with walking, pain, and stiffness, or are not sure what exercises you should be doing then please get in contact with us so we can help you.

Call our clinic today on 07835 712306 to find out more about how our team of experienced Physiotherapists and sports therapists can help. Alternatively you can get in contact with us via or book online at

For more tips and guidance please visit

Posted on Wed, 07/04/2021 - 12:59