Camp Exercises
Before Surgery: We encourage you to do 20 repetitions twice daily of exercises #1-7. Be sure to do these
exercises on both legs. If any exercise causes sharp or shooting pain, do not do that particular exercise. It
is normal to feel achy afterward; you are exercising muscles you are not used to using.
After Surgery: You will continue to do the first seven exercises. Your physical therapist will be adding
more exercises as you progress.
Please note: Be sure to do these exercises in bed or a recliner chair (do not do them on the floor).
Exercises for Knees
Exercise #1: Ankle Pumps
Move ankle up and down.
Repeat 20 times.
Exercise #2: Quad Set (Thigh Squeezes)
Sitting in recliner, press knee into chair, tightening muscle on
top of thigh.
Hold 5 seconds.
DO NOT hold your breath.
Repeat 20 times.
Exercise #3: Gluteal Sets (Butt Squeezes)
Squeeze bottom together.
Hold 5 seconds.
DO NOT hold your breath.
Repeat 20 times.
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Exercise #4: Hip Abduction and Adduction (Slide Heels Out and In)
Sitting in recliner, slide leg out to side.
Keep toes pointed up and knees straight.
Bring legs back to starting point.
Repeat 20 times.
Exercise #5: Heel Slides (Slide Heels Up and Down)
Sitting in recliner, slide heel toward bottom.
Repeat 20 times.
Exercise #6: Short Arc Quads
Sitting in recliner, put towel roll under knee.
Lift foot, straightening knee.
DO NOT raise thigh off roll.
Repeat 20 times.
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Exercise #7: Straight Leg Raises
Sit with back against chair.
Bend good knee up.
Straighten knee and lift leg off chair.
Repeat 20 times.
Exercise #8: Seated Knee Flexion
Sitting in a recliner or straight-back chair,
try to gently stretch and bend the knee as
far as possible.
Hold 5 seconds, keeping hips on chair.
Repeat 20 times.
Exercise #9: Extension Stretch
Prop foot of operated leg on coffee can or towel roll.
Work up to 20 minutes.
Range of Motion of the Knee
After knee replacement surgery, physical therapy and you will work to
obtain maximum range of motion (typically 0 to 120 degrees).
Knee Flexion
Knee flexion is the ability to bend the knee. Your
goal is to bend your knee to 120 degrees within
6 weeks of surgery.
Knee Extension
Knee extension is the ability to straighten the knee.
The goal is to be able to fully straighten your knee
to zero degrees within 6 weeks of surgery.
After 6 weeks, your knee stabilizes and you are
typically only able to bend or straighten your knee
to whatever motion you have at that time.
It is very important to work on both flexion and
extension of the knee.
0o
155o
45o
90o
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Exercises for Hips
Exercise #1: Ankle Pumps
Move ankle up and down.
Repeat 20 times.
Exercise #2: Quad Set
Sitting in recliner, press knee into chair, tightening muscle
on top of thigh.
Hold 5 seconds.
DO NOT hold your breath.
Repeat 20 times.
Exercise #3: Gluteal Sets (Butt Squeezes)
Squeeze bottom together.
Hold 5 seconds.
DO NOT hold your breath.
Repeat 20 times.
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Exercise #4: Hip Abduction and Adduction (Slide Heels Out and In)
Sitting in recliner, slide leg out to side.
Keep toes pointed up and knees straight.
Bring legs back to starting point.
Repeat 20 times.
Exercise #5: Heel Slides (Slide Heels Up and Down)
Sitting in recliner, slide heel toward bottom.
CAUTION: DO NOT bend hip beyond a 90 degree angle!
Repeat 20 times.
Exercise #6: Short Arc Quads
Sitting in recliner, put towel roll
under knee.
Lift foot, straightening knee.
DO NOT raise thigh off roll.
Repeat 20 times.
Exercise #7: Long Arc Quads
Sit with back against chair.
Straighten knee.
Repeat 20 times.
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Standing Exercises – Your therapist will advise you when
to start the following exercises. Typically, these are started
4 weeks after surgery.
Exercise #1: Standing Heel Raises
Standing, hold onto firm surface.
Raise up on toes.
Repeat 20 times.
Exercise #2: Ankle Dorsiflexion – Plantarflexion
(Toe Raises)
Standing, hold onto firm surface.
Go back on heels and then return to flat feet.
Exercise #3: Standing Knee Flexion
Standing, hold onto firm surface.
Bend knee of involved leg up behind you.
Straighten to full stand.
Repeat 20 times.
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Exercise #4: Standing Hip Extension
Stand upright and hold onto firm surface.
Bring leg back as far as possible.
Keep knee straight.
DO NOT lean forward.
Repeat 20 times.
Exercise #5: Hip Flexion with straight leg
Standing, hold onto firm surface.
Raise operated leg forward with knee straight.
Exercise #6: Hip Flexion
Standing, march in place.
DO NOT go past 90 degrees.
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Advanced Hip Exercises – Your therapist will advise you
when to start the following exercises. Typically, these are
started 6 weeks after surgery.
Exercise #1: Mini Wall Squat
With feet shoulder width apart and back to wall, slide down wall until
knees at 30 to 45 degrees of bend.
Return to an upright position.
CAUTION: You should not bend your knees enough to cause pain.
Exercise #2: Single Leg Step-up
With foot of involved leg on step, straighten that leg.
Return.
How high you can go will depend on your strength.
Start low. You may exercise your good leg as well.
Exercise #3: Side-lying Hip Abduction
Lying on side, tighten muscle on front of thigh and then lift
leg
8-10 inches away from the floor.
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