Best Exercises After Total Knee Replacement

Most TKA recoveries follow a similar arc — though every knee moves at its own pace. The right exercises at the right time help you regain range of motion, rebuild strength, and return to the activities you love.

Early Recovery (0–6 Weeks)

The first six weeks focus on reducing swelling, regaining range of motion — with full knee extension (a completely straight leg) as the top priority — and restoring quad activation.

Key exercises:

• Ankle pumps
• Quad sets
• Heel slides
• Heel props (knee extension — let gravity straighten the leg)
• Straight leg raises
• Stationary bike (weeks 1–2 — rocking or partial pedals at first, full circles when your bend allows)
• Balance work (from weeks 2–4)

Heel Slide Board

Low-friction board for smooth, controlled heel slides — helps you gain flexion range of motion with less effort.

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KneEXT Foam Roll with Heel Cup

Foam roll with a built-in heel cup for comfortable long-duration knee extension stretching and short arc quad exercises.

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Strengthening (6–12 Weeks)

Once you've regained basic range of motion, the focus shifts to building strength and endurance. Many people start wall squats and step-ups around week 4, and lunges come in around weeks 6–8.

Key exercises:

• Step-ups
• Wall squats
• Lunges (partial, from weeks 6–8)
• Stationary bike with resistance

Return to Activity (12–24 Weeks)

The final phase prepares you for a full return to daily activities and low-impact sports.

Key exercises:

• Walking program progression
• Low-impact cardio
• Functional training

Track your exercises and recovery progress with the EquipCore app — sign up free to get started.