Pre-hab Exercises for Knee Replacement: Your NW Calgary Guide
Getting ready for knee replacement? A focused “pre-hab” program can make your recovery smoother, safer, and faster. Whether you want to return to shovelling safely this winter, hiking Nose Hill in the spring, or keeping up with grandkids year-round, strengthening and preparing before surgery sets you up for success.
At Nolan Hill Physiotherapy and Massage Clinic, we help you build strength, mobility, and confidence before your operation so you can hit the ground running after it. If you’re searching for a trusted physiotherapy clinic near me in NW Calgary, our team is here to guide you every step of the way.
We proudly serve Nolan Hill, Sage Hill, Beacon Hill, Evanston, Citadel, Hamptons, Royal Oak, Glacier Ridge, Panorama, Carrington, Livingston, Kincora, and Sherwood.
Understanding Knee Replacement and Why Pre-hab Matters
What leads to knee replacement
Total or partial knee replacement is commonly recommended for advanced osteoarthritis, post‐traumatic arthritis, or persistent pain and stiffness that limits daily life. Long-standing wear and tear, past sports injuries, or even old motor vehicle injuries can all contribute custom foot orthotics.
Common symptoms that affect daily life
- Pain with stairs, standing from a chair, or walking longer distances
- Morning stiffness and swelling after activity
- Night pain that interrupts sleep
- Difficulty with uneven terrain or winter sidewalks in NW Calgary
What is pre-hab?
Pre-hab is a structured program 4–12 weeks before surgery focusing on strength, range of motion, balance, swelling control, and education. The goal is to enter surgery as strong and mobile as possible, which often means better outcomes after.
Pre-hab Principles We Use at Nolan Hill Physiotherapy and Massage Clinic
- Restore knee extension early (getting the knee straight is crucial post-op)
- Improve flexion gradually (bending comfortably for daily tasks)
- Activate and strengthen the quadriceps, glutes, and calves
- Build balance and gait efficiency
- Manage swelling and pain so you can keep training
- Educate you on post-op expectations, equipment, and home setup
Aim for brief daily mobility work plus 3–4 strength sessions weekly. Mild discomfort is okay, but pain should settle within 24 hours. If swelling or pain lingers beyond that, we’ll adjust your plan.
A Sample Pre-hab Program (2–12 Weeks Before Surgery)
Always get individualized guidance from your physiotherapist. The following is a general template we commonly use and adapt.
Daily mobility and swelling control
- Heel slides: 3 sets of 10, slow and controlled
- Knee extension prop: 3–5 minutes with a rolled towel under the ankle
- Ankle pumps and gentle calf squeezes: 1–2 minutes every few hours
- Patellar mobility (as taught in clinic)
- Elevation after activity, and ice 10–15 minutes if swollen
Activation and strength (3–4x/week)
- Quad sets: 3×10 with 5-second holds
- Straight leg raises: 3×10 (no lag; adjust if hip flexors overwork)
- Bridges: 3×10 to activate glutes and protect the knee
- Side-lying hip abduction or clamshells: 3×10
- Sit-to-stand from a chair: 3×8–12, control the lowering
- Mini squats to a chair or countertop support: 3×8–12
- Step-ups (low step): 2–3×8 each leg, focus on knee alignment
- Terminal knee extensions with a band: 3×10, hold 2–3 seconds
- Calf raises at counter: 3×10
- Hamstring curls with light band: 3×10
Balance and proprioception (most days)
- Tandem stance or single-leg stand at countertop: 3×30–45 seconds
- Weight shifts forward/back and side-to-side: 2–3 minutes
Low-impact cardio (5–6 days/week)
- Stationary bike: 10–20 minutes, light resistance
- Pool walking or gentle laps if available and cleared
- Short, frequent walks on even ground
Flexibility (daily)
- Calf, hamstring, quad, and hip flexor stretches: 30 seconds x 2–3 each
- Gentle glute stretch as tolerated
Practice post-op skills and home setup
- Rehearse walker/crutch use and safe stair strategies
- Prepare your home: remove loose rugs, clear pathways, consider a main-floor sleep setup
- Plan for comfortable seating at hip/knee height with armrests
- Review car transfer strategies and snow/ice safety if surgery is in winter
When to modify or stop
Stop and contact your clinician if you notice sharp or worsening pain, significant swelling that lasts more than 24 hours, or signs of calf pain/redness. We adjust programs to keep you safe.
How Our Team Supports Your Pre-hab
At Nolan Hill Physiotherapy and Massage Clinic, our multi-disciplinary team streamlines your care under one roof. As a trusted provider of physiotherapy Calgary residents rely on, we tailor your plan for your specific surgery date, surgeon’s protocol, and goals.
Physiotherapy
- Comprehensive assessment and a customized pre-hab plan
- Manual therapy and joint mobilizations for knee, hip, and ankle
- Exercise progression, gait training, and home program coaching
- Education on pain pacing, sleep, and activity planning
If you’ve been searching for physiotherapy near me or a physiotherapy clinic near me, our experienced clinicians make it easy to start.
Massage therapy and soft tissue care
- Massage therapy Calgary NW to reduce muscle tension and improve circulation
- Techniques to manage swelling and comfort before and after training sessions
Chiropractic care and movement mechanics
- Support from chiropractors in Calgary NW to optimize hip, pelvis, and ankle mechanics
- Spinal and pelvic alignment strategies that improve knee loading
Targeted modalities when appropriate
- IMS/dry needling and medical acupuncture for stubborn muscle inhibition
- Care at our acupuncture clinic NW Calgary for pain modulation and relaxation
- Laser therapy for pain and tissue healing support with laser physiotherapy NW Calgary
- Shockwave therapy Calgary NW for co-existing tendon issues (for example, chronic patellar or gluteal tendinopathy)
Extras that can make a difference
- Sports injury physiotherapy for active patients returning to sport after surgery
- Custom foot orthotics Calgary for alignment and comfort during walking practice
- Education on bracing, canes/walkers, and safe footwear
We also offer support for MVA physiotherapy Calgary and WCB physiotherapy Calgary claims, helping you navigate paperwork while focusing on recovery.
The Benefits of Starting Early
- Stronger quads and glutes for easier first steps after surgery
- Better range of motion targets reached sooner
- Reduced swelling and pain through smart pacing and education
- Faster return to daily activities like stairs, driving, or community walks
- Greater confidence and independence during the first post-op weeks
- Potential for shorter hospital stays and smoother rehab milestones
Starting pre-hab now sets a positive trajectory for your recovery. Even 3–4 weeks of focused work can lead to meaningful improvements.
Why Choose Nolan Hill Physiotherapy and Massage Clinic
- Personalized, one-to-one care plans that fit your timeline and lifestyle
- A coordinated, multi-disciplinary approach under one roof: physiotherapy, massage therapy, chiropractic care, IMS, dry needling, laser therapy, and medical acupuncture pelvic floor physiotherapy
- Community-focused team proudly serving Nolan Hill, Sage Hill, Beacon Hill, Evanston, Citadel, Hamptons, Royal Oak, Glacier Ridge, Panorama, Carrington, Livingston, Kincora, and Sherwood
- Easy access for families looking for comprehensive care, from knee pre-hab to vertigo and balance, with options like physiotherapy for vertigo and pelvic floor physiotherapy Calgary NW when needed
If you’ve been comparing options for physiotherapy Calgary or massage therapy Calgary NW, our friendly team is ready to help you prepare confidently for surgery.
Ready to Start Your Knee Pre-hab?
A tailored pre-hab plan can be the difference between “getting through” surgery and thriving after it. Book your assessment at Nolan Hill Physiotherapy and Massage Clinic today.
- Get a customized exercise plan and clear milestones
- Learn how to manage pain, swelling, and energy
- Practice post-op strategies in advance for a smoother recovery
If you’re searching for physiotherapy near me in NW Calgary, or want to add services like acupuncture clinic NW Calgary or laser therapy for pain to your plan, we’re here to help. Contact Nolan Hill Physiotherapy and Massage Clinic to book your pre-hab visit and take your first steps toward a stronger recovery.