Stronger, More Flexible, Pain-Free Readers

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

Have you had a Total Knee Replacement six weeks ago or are you still struggling with your knee following a knee replacement?

Today we will share with you some exercises to do if you have had a knee replacement six weeks ago or are still struggling following your knee replacement. We are seeing a lot of patients who have had a knee replacement but are not sure what they should be doing and are still struggling with pain and stiffness.

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 our covid vaccinations. As frontline 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 the first six weeks following your knee replacement surgery or while you are waiting for a knee replacement in our last article useful.

What exercises should I do six weeks after my Knee Replacement surgery or if I am still struggling with pain, stiffness and weakness following your total knee replacement?

Some patients we see have been given basic 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 six weeks following a knee replacement.

Please be aware of your body and take advice from your GP before exercising or send an email to ( for advice and guidance. When exercising do not push into sharp pain.

Knee Exercises - 6 weeks post-operative

Quarter Squat: Hold for 5 seconds - Repeat until your muscles feel tired.

  • Begin this exercise on both feet and perform a small knee squat keeping your knees over your toes.
  • Gradually place more weight on your affected leg until you can perform this on one leg.
  • Once a day

Balance: Hold for 15-20 seconds. Repeat 10 times.  

  • Stand on your affected leg with your knee slightly bent.
  • Try to keep your balance for 15-20 seconds
  • Progress by standing barefoot on different surfaces e.g. carpet/pillow
  • Do this with your eyes closed when you find it easy
  • Once a day

Knee Extension: Repeat until your muscles feel tired.

  • Sitting in a firm chair
  • Slowly straighten your leg hold for 5 seconds and then lower the leg.
  • Once a day


Side Step Up: Repeat until your muscles feel tired.

  • Start on a book or a 4 ½” step.
  • Place your operated leg on the step side on.
  • Push up and straighten your knee.
  • Bend your knee over the toe to lower down.
  • Progress to bottom of the stairs
  • Once a day

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 Fri, 30/07/2021 - 10:59