knee exercises after surgery

Best knee exercises for your healthy recovery after surgery.

Are knee exercises an important part of recovery after surgery?

The recovery period varies for every patient after knee replacement surgery. Most people, get 90% better by 6 weeks after the surgery. What you do in the recovery period really reflects the efficiency you are going to gain during that time. As already said, every patient is different and the needs for every patient to recover may be different. However total knee replacement exercises are a set of the most important elements of getting better after the surgery and no patient can avoid them. In order to regain strength and movement and to align your leg properly, you have to exercise from the first day after surgery. Regaining your ability to perform daily routine activities is a gradual process and depends upon what those activities are but you have to conform to these exercises done in the supervision of a good physiotherapist to even think about it.

How often do I have to exercise?

The nature of knee exercises after surgery will vary with time and will depend upon your progress. However, it is a general protocol that you get involved in these exercises in rounds of 25 minutes, at least 2 times a day. Two parts of your daily recovery routine after surgery are these sessions of exercises and walking for 30 minutes, 2 times a day.

Different Total knee replacement exercises at different stages of recovery?

For some weeks after surgery

Every set of exercises after surgery aims at a specific dimension of recovery. As the muscles in the leg after this surgery becomes weak and there is a threat of bad blood circulation, these early exercises aim at increasing the mobility of your knee joint, strengthening the muscles of your legs, and preventing the formation of blood clots which can be dangerous. Your orthopedic surgeon will recommend you start these knee exercises just after the surgery to set you on a path of early recovery. It is very obvious, these exercises will not feel pleasant and may even cause discomfort at first. However, being motivated can help you immensely to go through these recovery exercises. These exercises even help you to relieve the pain that comes after the surgery which can help you to avoid excessive use of painkillers.

Exercises for the frontal thigh (quadriceps)

This includes stretching the muscles of the thigh by laying down your leg to keep your knee straight. As you feel the tension in those muscles, you have to hold the position for 10 seconds and then release it. You have to perform 15 repetitions of this exercise, 2 times a day

Exercises for the frontal thigh (quadriceps)

Raising your leg while being straight

This set of exercises also targets your thigh and aims to make your muscle strong again. What you have to do in this exercise is to stretch your thigh like mentioned above and raise your leg to the maximum height you can. You have to hold that position for about 10 seconds and then release.

Raising your leg while being straight

Foot and ankle exercise

This exercise includes pumping your ankle by moving your foot in an up-down motion continuously and slowly. This exercise will put tension in the area below your knee. You can do this exercise any time of the day as it is a very helpful and easy exercise to do.

Foot and ankle exercise


Exercises to stretch the knee

As there is generally a bend in your leg at the knee after surgery, it is important to do this set of total knee replacement exercises to get rid of that bend. For this exercise, you have to level up your foot by putting something like a rolled towel below the heel. You have to try to straighten your knee by stretching your leg in this position. At first, your knee may not be straight enough but as will progress it will recover to its normal alignment.

Exercises to stretch the knee

Bending your knee

This exercise is as important as straightening your knee in order to regain mobility. For this exercise, you have to lie down and slowly move your foot towards your hip while being on the bed surface. This will bend your knee and you have to hold the position of tension for 10 seconds. You can also do some variations of this exercise while sitting on a chair.

Knee exercises after a few weeks of recovery

For these exercises, you must have already gained some strength and the ability to move for some distance. As the damage to the knee because of your osteoarthritis and to the muscles around your knee because of the surgery makes the whole leg become weak, it takes dedication and time to recover with full strength. During this time you are recommended to do the following exercise.

Bending your knee

Bending your knee while standing on a walker

For this exercise, you have to think of being in the gym and holding the position of maximum tension for at least 10 seconds

Bending the knee with some help

While lying down on a surface, you have to bend your knee while raising the foot for this exercise. You can use the help of some band or towel to get your foot close to the buttock.

Bending the knee with some help

Exercising with an elastic band

To strengthen your muscles more and more, you must push yourself to some level of discomfort. If you are recovered to the point when you are able to do the above exercises with ease, it is better to add some tension to them using an elastic band or even some weight.

Exercising with an elastic band

Using a stationary cycle

You may be able to do this cardio exercise after 5 to 6 weeks of recovery. Riding a stationary bike is one of the best exercises for your whole body to distribute weight and strength.

Using a stationary cycle


The total knee replacement exercises you do will certainly vary in nature. This is because knee replacement surgery can make your whole leg weak. You have to keep the progress of these knee exercises in check by walking for 30 minutes, 2 times a day, and even stepping up and down stairs. Your choice of a physiotherapist is as crucial as the choice of your orthopedic surgeon. We, at Om Physio Plus Nutrition, help you to get in touch with excellent practitioners who can make your recovery as efficient as possible.

To get in touch now, contact us at Om Physio Plus Nutrition



hip replacement exercises before and after surgery

How important are the hip replacement exercises before and after surgery?

Why do people need hip replacement exercises before and after the surgery?

To answer this question, you must be aware of the progression of the disease which put you in a situation of needing a total hip replacement. As osteoarthritis is the main culprit behind this situation, you must know that it is a progressive disease which means once this condition affects the person, the hip joint continues to degrade and lose its strength exponentially. In order to be operable you have to regain a minimum level of strength necessary for you to go through this surgery.  Also, it is very obvious that the exercises are the main element of your post-operation recovery to regain movement and strength.

Hip replacement exercises before surgery are important

  • To strengthen the muscles
  • To enhance and protect your hip movement
  • To help you with the pain and to make you avoid painkillers
  • In order to keep your weight in check
  • So that you can sleep better
  • To give you an idea of post-operative exercises

Physical therapy exercises after total hip replacement are important

  • To help you regain movement and strength
  • In order to reduce inflammation
  • Because these exercises prevent blood clotting
  • To reduce pain
  • To Increase the activities which you can tolerate
  • To help you sleep

What are the hip replacement exercises you have to do before surgery?

Core muscle exercises

The main aim of these physical therapy exercises is to make you learn how to turn on your core muscles. Two of the most important core muscles to target from these exercises are:

  • Bladder muscles: The exercises to target these muscles include laying the belly up on the ground and pulling the balder to the belly button. In order to make this exercise work you must hold for 7 seconds and then release. Also, you must do 8 repetitions of this exercise, 3 times a day
  • Abdominal muscles: These exercises include pulling the belly inward the spine. You must keep your chest relaxed for this exercise while holding the position for 7 seconds and then releasing. The repetitions for this exercise are 8 for 3 times a day.

Push-ups on armchair

This surgery is meant to make you ready for using a walker after the surgery by strengthening your arms. In order to do this hip replacement surgery, you have to sit on an armrest chair and place your hands on the armrests. Then you have to push the armrests to make your body lift off the seat.

Exercises to improve your range of hip motion include

  • Sliding your leg out with 10 repetitions
  • Stretching your hip with 11 repetitions

Exercises to strengthen your leg include

  • Set of exercises to strengthen your knee
  • Bridge position to lift your hip

Other stretching exercises include

  • Expanding your hamstring 10 times
  • Stretching your calf 11 times
  • Stretching your thigh on your belly

What are the hip replacement exercises after surgery?

The measures to be taken after surgery differs from patient to patient but the general set of physical therapy exercises is as follows for the recovery from total hip replacement:

For three weeks after surgery

The set of exercises to make your leg move with respect to the bed and to make you able to go to the toilet without help are:

  • Pump your ankle and foot to prevent blood clotting and reduce inflammation
  • Breathing exercises
  • Turing on core muscles
  • Squeezing your buttock while sitting as well as lying down
  • Exercises to strengthen your knee
  • Sliding your leg out of the bed
  • Stretching your hip and hamstring
  • Stretching your calf
  • Carefully lifting your hip with assistance
  • Bending hip while sitting on a chair
  • Hip extension exercises
  • Weight shifting and knee bending exercises

After 3 weeks to 6 weeks

These sets of exercises will make you able to bend the hip 90 degrees and strengthen it. You will also get off the walker and will be able to walk short distances with a cane

  • Turing out your knee while your core bent
  • One leg bent, half-bridge exercise without assistance
  • Stretching the front thigh while being on the belly
  • Squeezing the heels together while bending the knees, on the belly
  • Thigh lifts
  • Bending hips while standing with the assistance of support
  • Standing hip slides
  • Riding a stationary bike

For 6 to 9 weeks

After these hip replacement exercises, you will be able to move without a limp for longer distances. You will also progress in the recovery to a point where you can balance on your operated leg. Moreover, you will be able to return to work with minimal physical exertion.

  • Lifting your bent knee while laying down
  • Pulling out your bent knee with an elastic band on
  • Sliding up and down against the wall
  • Pushing your leg against the wall
  • One leg balance
  • Rising heels
  • Standing up with the resistance of the elastic band

From 9 to 12 weeks

Through these exercises, you will feel your hip strengthened and will be able to perform day-to-day activities. These exercises will help you to walk without a limp and even drive. After this set of physical therapy exercises, you can continue your exercises in the physiotherapy center.

  • Lifting the leg while the knee bent
  • Sliding your leg out while keeping your leg straight, on your belly
  • Bridge exercise while the operated leg bent
  • Half split squat
  • Stepping up and down, forwards and sideways

Balancing on a board with the assistance of a pole in different variations


Each hip replacement exercise is unique and should be done with the assistance of a professional physiotherapist. The physical therapy exercises are done before surgery, and aim at making your total hip replacement successful. Moreover, the step-by-step post-operation exercise program is an integral part of your recovery from the surgery. Apart from strengthening your hip, enhancing flexibility and balance, and making you able for important aerobic activities, your physiotherapist will also guide you for your home routines before and after the surgery. A good physiotherapist, along with physical therapy exercises, will make you comfortable and confident for your surgery. If you are in search of an excellent hip replacement exercise routine, check out our website now to avoid even a day going in vain. As you know the early start of physiotherapy before surgery gives you a head start for recovery after.

For more information related to physical therapy exercises, contact Om Physio Plus nutrition

mental and physical health benefits of exercise

What are the mental and physical health benefits of exercise?

You already know that exercising is beneficial to your physical health. But did you know it can also enhance your mood, sleep, and help you deal with depression, anxiety, stress, and other issues? Numerous therapeutic and preventative benefits of exercise are available for both physical and mental health. Any quantity of exercise, even if it is less than the recommended amount, offers several advantages.

What are the mental advantages of exercise?

Yes, physical health exercise can improve your physical health and physique, help you lose weight, improve your sex life, and even add years to your life. However, that is not what motivates most individuals to stay active. Exercise is about more than just aerobic ability and muscle mass.

Depression and exercise

Physical health exercise is an effective antidepressant for numerous reasons. Most significantly, it stimulates all brain changes, including neuronal development, decreased inflammation, and new activity patterns that enhance sensations of peace and well-being. It also causes the release of endorphins, which are potent chemicals in your brain that stimulate you and make you feel happy. Finally, exercise can be a distraction, allowing you to find peace to stop the loop of negative thoughts that feed sadness.

Anxiety and exercise

Exercise is a natural anti-anxiety remedy that is both safe and effective. Producing endorphins eases tension and stress, boosts physical and mental vigor, and enhances general well-being. Anything that gets you moving will help, but paying attention instead of zoning out can provide a more significant benefit.

Stress and exercise

Your muscles, especially those in your face, neck, and shoulders, may be tight, leading to headaches, back pain, or a stiff neck. Muscle cramps, a racing heartbeat, or tightness in your chest could occur. Insomnia, heartburn, stomachache, diarrhea, or frequent urination are all possible side effects. These physical symptoms can cause anxiety and discomfort, leading to even more stress and creating a vicious loop between your mind and body.

What are the physical advantages of exercising?

Regular physical health exercise is beneficial to heart health. The following are some possible benefits:

  • lowering cholesterol levels
  • blood pressure reduction
  • reducing the likelihood of heart attacks and heart disease
  • reducing the risk of a stroke

A major factor in reducing the risk of cardiovascular disease is exercise.

  • Aids in diabetes treatment

Different types of exercise, according to the American Diabetes Association (ADA), can assist those with or at risk of type 2 diabetes by:

  • enhancing blood glucose regulation
  • lowering the cardiovascular risk factors
  • assisting with weight loss
  • promoting general well-being

According to the American Cancer Society, there is clear evidence that higher levels of physical exercise are connected to a lower risk of the following cancers:

  • colon
  • stomach
  • esophageal
  • breast
  • bladder
  • uterus (endometrial)
  • kidney

A 2016 review of 26 breast, prostate, and colorectal cancer studies revealed a 37% reduction in cancer-specific mortality when comparing the most active individuals to the least active. Physical activity may also be linked to a lower risk of other malignancies, but the data is mixed.

It supports the growth and fortification of muscles.

Exercises involving weight bearing help people develop powerful muscles, which is crucial as they get older.

Raises the possibility of living a longer life

A 2018 Department of Health and Human Services report states that “strong scientific evidence suggests that physical activity delays death from all causes.”

Even better, the advantages begin with only a few minutes of moderate-to-vigorous weekly exercise. The most significant shift happens when a person transitions from “inactive” to “insufficiently active.”

Maintains a healthy weight

Reducing weight and keeping it off necessitates a nutritious, well-balanced diet. According to the CDC, there is excellent evidence that exercise can help people maintain their weight over a term. However, it may take more than the suggested amount. It is simple to overestimate how many calories you burn while exercising. The CDC provides some samples of the calories that a 154-pound person would burn during an hour of activity for:

  • 370 calories from hiking
  • 330 calories for light gardening
  • 5 kilometers of jogging or running: 590 calories

It could help with chronic pain.

In 2017, a review of Cochrane Reviews, which systematically analyzed the evidence for specific interventions, examined whether exercise and physical activity help with chronic pain in adults. The review’s authors noticed a lack of data regarding pain severity improvement. The study indicated that more research was needed to provide a definitive answer. Although the quality of evidence was typically low, the authors remark that “there is some evidence of increased physical function and a variable effect on both psychological function and quality of life.”

Helps in sleep

Physical health exercises improve sleep, and some of the advantages are instant. Exercise regularly can help by:

  • improving sleep efficiency
  • enhancing sleep quality and duration
  • decreasing daytime drowsiness
  • lowering the need for sleeping pills

Assists with osteoporosis

Physical health exercises can treat or prevent osteoporosis because it improves bone health. Regular exercise also aids in the prevention of falls and fractures caused by muscle weakness and a lack of balance, which is especially significant for persons with osteoporosis.

It enhances brain function and lowers the risk of dementia

Regular physical activity can lower the risk of dementia and Alzheimer’s disease in people. Exercise also enhances several areas of cognition in persons over 50, such as processing speed. A 2016 assessment of the research found that physical activity, cognitive activity (such as learning new skills), and a Mediterranean-style diet boost “brain health” in older persons. The findings suggested that these practices, in combination, may aid in preventing cognitive symptoms of aging and neurodegenerative illness.


Everyone benefits from exercise. Regular exercise can lower the risk of many serious diseases, improve mental health and mood, and even lengthen one’s life. For persons who are currently sedentary, relatively tiny increases in physical activity have some benefits. Those first small steps are significant even if a person falls short of the suggested weekly activity levels. Do not hesitate to contact Dr. Niraj Patel if you want the best care possible for your medical problems. He’s one of Om physio’s most well-known medical professionals!


Top 10 daily habits to stop back pain

Top 10 daily habits to stop back pain

The main cause of adult disability is chronic back pain. Even while you can get hurt, persistent back pain is more likely to appear gradually through years of daily routines that place additional strain on your spine. Ten everyday routines to prevent back discomfort can help shield the spinal column from unneeded stresses brought on by aging. Small lifestyle adjustments can make all the difference to sustaining lifetime back health. Keep reading below to learn more about ways to back pain management and avoid back pain.

By making a few minor adjustments to your daily routine, you may maintain your back’s health and pain-free condition for a very long time.

As you sleep, place a pillow beneath your knees.

Raising your legs relieves pressure on your back while you sleep. When you lie on your back to sleep, your spine is compressed. By putting a pillow under your knees, you can reduce that pressure in half, which leads to effective back pain management.

What is back pain?

Back pain is one of the most frequent causes of missed work or medical attention. It is the most typical cause of incapacity worldwide.

What causes back pain?

The following ailments are commonly related to back pain:

  •     Muscle or ligament strain: Back muscles and spinal ligaments can be strained by repeated heavy lifting or a sudden awkward movement. People who aren’t in decent physical shape may experience uncomfortable muscle spasms due to ongoing back stress.
  •     Bulging or ruptured discs: Discs serve as a cushion between the bones in the spine. A disc’s fragile interior could expand or burst, putting pressure on a nerve. However, a ruptured or bulging disc may not necessarily be the source of back pain. Disc disease is frequently discovered on spine X-rays, CT scans, or MRIs performed for another purpose.
  •     Arthritis: Lower back pain can result from osteoarthritis. A problem called spinal stenosis, commonly referred to as a narrowing of the space around the spinal cord can occasionally be brought on by arthritis in the spine.
  •     Osteoporosis: If the bones become porous and brittle, the spine’s vertebrae may suffer severe breakage.

Activate your core

A regular strength-training routine that stresses your core muscles can reduce your risk of back-related illnesses, including strains and muscle spasms. Try including back and abdominal strengthening exercises in your routine at least twice weekly to build a stronger, more flexible back.

Increase your calcium and vitamin D intake

Osteoporosis can be avoided by having strong bones. It is among the most frequent causes of back discomfort in older people, especially women. By getting enough calcium and vitamin D into your diet, you can maintain the strength of your spine’s bones.

  • milk
  • yogurt
  • Leafy vegetables
  • dietary vitamin supplement

Vitamin D is in:

  • fatty seafood
  • yolks of eggs
  • beef liver
  • cheese

Switch up your footwear

To avoid back pain, put on a cozy pair of low-heeled shoes. Shoes with a one-inch heel or less are the best option for your back. They relieve the strain that upright exerts on your back.

Stand straight up

More than merely a way to look more sophisticated, proper posture has other benefits. It protects the delicate components of your spine so they can remain healthy and efficient. Because of bad posture, your back is put under tension and strain, thus, changing the structure of your spine. Avoid slouching, hunching your shoulders, or bending when standing.

Avoid slouching over your workstation.

If you spend a lot of time sitting down each day, it’s essential to maintain proper posture and support your back. When you sit, ensure your knees are slightly higher than your hips and that the chair you choose offers strong support for your lower back. Use the same good posture practices when standing and sitting in an office chair.


Avoid standing or sitting in one spot when attending an office party or happy hour at a pub. To avoid stressing your spine, which can happen if you stand stationary for a long time, move around the area.

Put that cigarette out.

Smokers are more likely than nonsmokers to develop back pain, a severe health risk. One explanation for this is nicotine restricts blood flow to the discs in the spine. Smoking also decreases blood oxygen levels, which reduces the nutrients available to the tendons and muscles in the back. They might dry out, crack, or rupture due to this. Unintentional strains and pulls that result in back injuries are more likely to happen when the back is frail and ill.

Reduce your workload

Although it can happen to anybody who lifts something awkwardly or heavily, back discomfort is most common in office workers who handle big boxes. Your back may be stressed if you carry a large bag, such as a suitcase, camera, or groceries. Reduce your weight, distribute it evenly across both sides of your body, or shift it from one shoulder to the other to lighten the load on your shoulders. For heavy goods like grocery bags or file boxes, think about utilizing a rolling cart or suitcase with wheels.


Your back will suffer if you stand, sit, or sleep still for a long time. Get up, move around, and perform some simple stretches whenever you can to reduce daytime tension. By doing this, you’ll improve blood circulation to your back. It can also ease any discomfort or strain brought on by inactivity.

When to visit a doctor?

Home treatment and self-care gradually improve most back pain over a few weeks. Should you experience any of the following symptoms of back pain:

  • It continues for more than a few weeks
  • It is serious and does not get better with rest
  • Spreads down one or both legs, mainly if the discomfort is below the knee
  • Results in tingling, numbness, or weakness in one or both legs
  • It also includes undiagnosed weight loss

Back discomfort occasionally indicates a significant medical condition. When you have back discomfort, seek immediate care if:

  • Results in fresh bowel or bladder issues
  • Is coupled with a fever
  • Occurs after a fall, back injury, or other incidents.

In the end,

The frequent absence from work and medical appointments due to back pain. It might be excruciating and paralyzing. Various medical conditions, injuries, and physical activity can bring it on. Any age group may develop back pain for a variety of causes. As people age, lower back pain is more likely to appear due to previous jobs and degenerative disc disease.

Lower back pain may be caused by a variety of structures, including the bony lumbar spine, the discs between the vertebrae, the ligaments that surround the spine and discs, the spinal cord and nerves, the lower back muscles, the abdominal and internal pelvic organs, and the skin in the lumbar region.

Back management may sound difficult, but with proper guidance, it is not. Most individuals can’t get relief from severe back pain because of improper medication and wrong exercises.

Do not hesitate to contact Dr. Niraj Patel if you want the best care possible for your medical problems. He’s one of Om physio’s most well-known medical professionals. He will treat you with utmost care and with proper treatment. Don’t let your back pain stop you from achieving wonders with the best doctor: Dr. Niraj Patel!

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