February 27, 2026
Best Exercises After Total Knee Replacement
A guide to safe, effective exercises for each phase of TKA recovery, from day one through return to activity.
Best Exercises After Total Knee Replacement
Recovery after total knee replacement (TKA) follows a predictable timeline. The right exercises at the right time help you regain range of motion, rebuild strength, and return to the activities you love.
Phase 1: Early Recovery (0–6 Weeks)
The first six weeks focus on reducing swelling, regaining basic range of motion, and restoring quad activation.
Key exercises:
- Ankle pumps
- Quad sets
- Heel slides
- Straight leg raises
Heel Slide Board
Low-friction board for smooth, controlled heel slides — helps you gain flexion range of motion with less effort.
Phase 2: Strengthening (6–12 Weeks)
Once you've regained basic range of motion, the focus shifts to building strength and endurance.
Key exercises:
- Stationary bike
- Step-ups
- Wall squats
- Balance exercises
Phase 3: 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
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.
Track your exercises and recovery progress with the EquipCore app — sign up free to get started.