Training Blog · Bridging the Gap
Exercise after a knee or hip replacement.
The short answer
Most people finish physical therapy after a knee or hip replacement with a healed joint and a leg that is still weak. Research on knee replacement shows that quad strength on the surgical side often stays well below the other leg long after rehab ends. Progressive strength training, cleared by your surgeon and coordinated with your PT, is how you get back to hiking, golf, travel, and the grandkids with confidence.
The new joint is only part of the story
Surgery replaces the worn joint surfaces. It does not replace the years of limping, guarding, and muscle loss that came before it. Most people favored that leg for a long time before they ever scheduled surgery, and the body does not forget that overnight.
- Quad weakness: After a knee replacement, the quadriceps on the surgical side often stay weaker than the other side well past the end of rehab. That shows up on stairs, getting out of a chair, and walking downhill.
- Hip weakness: The glutes control your pelvis on every step. When they are weak, you lean, shorten your stride, and push extra load into your back and other knee.
- Balance: Years of protecting a painful joint dull your balance. Rebuilding it is one of the best things you can do to lower your risk of a fall.
- The other side: Your good knee or hip has been doing extra work for years. It needs attention too.
What training looks like after a joint replacement
1. Start with your surgeon's rules
Precautions and timelines vary by surgeon and, for hips, by surgical approach. We follow them, and we coordinate with your physical therapist so nothing gets lost in the handoff.
2. Rebuild the quads and glutes
Sit-to-stand progressions, step-ups, leg press, split squats, bridges, and sled pushes. The key word is progressive. The load goes up in small, steady steps as your leg earns it.
3. Even out left and right
Single-leg work keeps the stronger side from doing all the work. We test both sides and train until they match.
4. Train balance and getting up off the floor
Single-leg balance, walking drills, and practicing getting down to and up from the floor. These are life skills, and they build confidence fast.
5. Pick activities that are kind to the new joint
Walking, hiking, cycling, swimming, golf, and doubles tennis are commonly allowed after recovery. Repeated high-impact activities like running and jumping sports are usually discouraged. Planning to ski? Talk to your surgeon. Experienced skiers often return to groomed terrain with the right preparation.
Where Bridging the Gap fits
Our Bridging the Gap program connects you from rehab to performance. Kime Physical Therapy shares our facility, so your PT and your coach can talk about your progress directly. You finish rehab and keep going in the same building, with a coach who knows your history.
Surgery still ahead of you? Starting early makes recovery easier. See our pre-surgery training. Over 50 and getting back into training? See strength training for adults over 50.
Quick answers
When can I start strength training after a knee replacement?
Your surgeon sets the timeline. Many people move into a supervised strength program once they are discharged from physical therapy, building on what they did in rehab.
Will strength training wear out my new joint?
Controlled strength training is generally encouraged after joint replacement. What surgeons usually limit is repeated high impact, like running and jumping. Ask your surgeon about your specific limits.
Can I squat after a hip replacement?
Often yes, but it depends on your surgical approach and precautions. We start with partial ranges and progress depth only after your surgeon clears it.
This article is general education, not medical advice. If you have pain, a recent surgery, or a past injury, talk to your physician or physical therapist before starting a new program.
Get your strength back, not just your joint.
A 60-minute movement evaluation shows exactly where your legs, hips, and balance stand, and our Bridging the Gap program takes it from there.
