Getting Back to Your Fitness Routine After Joint Replacement Surgery

Getting active after joint replacement surgery is key to your recovery. Learn why it’s so vital—and how to stay safe once you return to your fitness routine. Also learn about how crucial it is to follow through with your rehab and to be patient as your joint heals.

Once joint surgery is in your rearview mirror, you can get on with the real work—rehabbing and getting back to the active life you've been missing. But you may have questions or concerns about how to get active again and when you’ll be able to do so. You may worry that exercise may damage your repaired joint.

These are valid concerns. But in almost all cases, getting back to an exercise routine is safe and the best thing you can do for your joint. Advances in techniques and medical technology over the years have made these procedures safer and more effective than ever. And the materials used in replacement joints are very durable. They tend to last for many years.

That said, joint replacement is still a major surgery. It can be a slow road to a full recovery for a new hip or knee. It may vary, depending on the joint, but plan for it to take at least 6 to 8 weeks. You’ll have to ease back in as you slowly rebuild your fitness. And this road to recovery might not be a straight line. You might face some setbacks along the way. But the more effort you can put toward rehab, the more likely you are to see a successful outcome.

How soon will you be on your feet again?

Understand that no 2 recovery times will look the same. But you might be surprised by how quickly you’ll be back on your feet after surgery. In fact, most surgeons want their patients to get mobile right away. As in … right after surgery! (Using a walker or crutches, of course.) Too much sitting or lying down right after surgery may lead to blood clots or other issues. So even though you may not feel like it, you’ll be on your feet almost immediately.

However, there’s a big difference between getting back on your feet and getting back to a full workout routine. This is where your physical therapist comes in.

Working with your physical therapist (PT)

You’ll work closely with your PT right after your surgery. They’ll teach you how to ice your joint, get in and out of a chair or a bed, and apply a compression wrap. And you’ll continue to work with your PT for 6 to 8 weeks as you recover from surgery.

There will be phases to your recovery. And your PT will gauge your progress during each phase. After you achieve the goals of one phase, you’ll move onto the next. In this way, you’ll gradually work your way up to more difficult movements.

Your initial goal might simply be to improve how well you can get around using a walker or crutches. In later phases, you’ll walk without an assistive device to see how well your repaired joint can bear weight.

Your PT will also design a fitness program just for you. It will include exercises to help strengthen the muscles that support your joint, as well as ones to help improve mobility. Building strength and range of motion around your repaired joint is the key to a successful recovery.

• Range of motion exercises. Surgery causes swelling and pain around the repaired joint. Your PT will teach you exercises that will help improve your ability to move the joint. The goal is to get you back to full range of motion.
• Strength exercises. You’ll experience quite a bit of weakness in the muscles that surround your repaired joint. Your PT will choose strength training exercises to build these muscles back up.
• Balance training. If you’ve had joint pain for some time, you’ve likely been favoring one side of your body for a while. Your PT will include stability exercises to help you improve your balance.
  

Taking your rehab home

The first few PT sessions will likely take place at a clinic near you. Here, your PT will be able to closely monitor your progress and teach you the exercises you’ll need to know. But most of your rehab will take place at home.

You’ll still meet with your PT regularly so they can check on your progress. But it’s up to you to keep up with your exercise routine at home. Be sure to closely follow the plan they put in place for you.

Don’t try to overdo it, either. You may be itching to get back to your old fitness routine. You might even feel like you’re able to work out harder or push it a little more. But don’t take the risk. Wait until your PT gives you the green light.

Listen to your body

Pay attention to how you feel when you exercise. You can expect to feel some soreness—that’s normal. But if you feel pain around the repaired joint, stop what you’re doing. Talk with your doctor or PT to see what they recommend. You may have to modify your movements, scale back the intensity, or switch to a different type of exercise.

Sometimes soreness or joint pain is a sign of something more serious. Call your doctor or PT if you notice any of these red flags:

• You develop pain that does not improve over 2 days
• You have swelling that does not go down over 2 days
• You have immediate, severe pain while doing any exercise
  
  

Getting back to where you want to be

Try to stay positive and be patient with the process. Depending on the exact procedure you’ve had, it may be as few as 3 months to as many as 9 months before you’re truly able to get back to a rigorous fitness routine. Your doctor will be able to give you a more definite timeline.

But remember: Time will pass, and when your repaired joint is fully healed, you’ll be able to experience pain-free activity again.

In the meantime, keep track of your progress so you can see how far you’ve come. And be proud of yourself as you work to regain your fitness after your joint replacement.

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This information is not intended to take the place of regular medical care or advice. Please check with your doctor before using this information or beginning any self-care program. Persons pictured are not Silver&Fit program members.

References

American Association of Hip and Knee Surgeons. (2018). What are hip and knee replacement implants made of? https://hipknee.aahks.org/what-are-hip-and-knee-replacement-implants-made-of/

Brandes, M., Ringling, M., Winter, C., Hillmann, A., & Rosenbaum, D. (2011, March). Changes in physical activity and health-related quality of life during the first year after total knee arthroplasty. Arthritis Care & Research, 63(3), 328-334. https://doi.org/10.1002/acr.20384

Cleveland Clinic. (2020, November 16). Home going instructions after total hip / total knee replacement. https://my.clevelandclinic.org/health/articles/15567-home-going-instructions-after-total-hiptotal-knee-replacement

Cleveland Clinic. (2021, May 28). How to get back to exercising after joint replacement surgery. https://health.clevelandclinic.org/how-to-get-back-to-exercising-after-joint-replacement-surgery/

Foran, J. R. H. (2018, December). Activities after knee replacement. American Academy of Orthopaedic Surgeons. https://orthoinfo.aaos.org/en/recovery/activities-after-knee-replacement/

Foran, J. R. H. (2017, February). Total knee replacement exercise guide. American Academy of Orthopaedic Surgeons. https://orthoinfo.aaos.org/en/recovery/total-knee-replacement-exercise-guide/

Larson, J. (2018, December 12). The bionic athlete: Returning to the gym after a joint replacement. Larson Sports and Orthopaedics. https://larsonsportsortho.com/exercise-after-hip-or-knee-replacement/

Mayo Clinic. (Last updated 2024, May 6). Overuse injuries: How to prevent training injuries.
https://longwood-dental.com/2013/03/from-the-mayo-clinic-overuse-injury-how-to-prevent-training-injuries/

Millar, A. L. (2011). Sprains, strains, and tears. American College of Sports Medicine. https://www.acsm.org/docs/default-source/files-for-resource-library/sprains-strains-and-tears.pdf?sfvrsn=5b229fcf_2

This article was written by Jason Nielsen, edited by Nora Byrne, and clinically reviewed by Jossue Ortiz, DC.

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