Exercise is important for a successful surgery and getting back to everyday living. These phase 1 exercises will help you build strength before your surgery. Do them now and keep doing them after surgery until your healthcare team tells you to start the phase 2 exercises. Each exercise includes step-by-step instructions and an image to help you do them correctly.

• Do these exercises on both legs so both legs are strong.
• Do all the exercises slowly and with control.
• Repeat each exercise at least 5 times. You can repeat them more than 5 times if it doesn’t hurt too much.
  

1. Lie down or sit in a steady chair with your back supported.
2. Bend both knees, and keep your feet flat.
3. Tighten your lower stomach muscles by pulling your bellybutton down towards your spine (backbone).
4. Squeeze your pelvic muscles that stop the flow of pee. Ask your physiotherapist to explain how to find these muscles.
5. Breathe normally while holding for a count of 3 to 5.
6. Relax.
7. Repeat at least 5 times.

1. Sit on a steady chair, with your feet flat on the floor.
2. Push up with both arms to lift yourself a few inches off the seat.
3. Hold for a count of 3 to 5.
4. Slowly lower yourself onto the chair.
5. Repeat at least 5 times.

 

1. Lie down (or sit on a steady chair).
2. Bend your ankle to move 1 foot up and down. Then do the other foot.
3. Repeat at least 10 times for both feet.

 

1. Lie down and bring one knee up for support.
2. With your straight leg, keep your kneecap and toes pointed towards the ceiling.
3. Tighten the muscles in front of your thigh and push the back of your knee into bed.
4. Relax.
5. Repeat at least 5 times on both sides.

 

1. Lie down and place a firm roll (or rolled up towel) under your knee.
2. Straighten your leg, lifting your foot off the bed.
3. Hold for a count of 3 to 5.
4. Slowly lower your leg.
5. Repeat at least 5 times.

 

Exercise 6 — Thigh lifts

Note: Do this exercise only once you can do the harder thigh squeezes.

1. Lie down.
2. With one knee in a comfortable position, tighten your thigh muscles and lift your other leg while keeping the knee straight.
3. Hold for a count of 3 to 5.
4. Slowly lower your leg to the bed.
5. Repeat at least 5 times.

 

1. Lie down and bring one knee up for support.
2. On your straight leg, keep your kneecap and toes pointed towards the ceiling.
3. Place a small roll under the ankle of your straight leg, and push your knee down toward the bed.
4. Hold for a count of 30.
5. Relax.
6. Repeat at least 5 times.

 

1. Lie down and bend your knee by sliding your heel along bed or floor toward your buttocks (backside).
2. Make sure your knees face the ceiling.
3. Hold for a count of 3 to 5.
4. Slowly straighten your knee by sliding your heel back to your starting position.
5. Repeat at least 5 times.

 

1. Sit on a steady chair, with your feet flat on the floor.
2. Slowly slide your foot back as far as you can.
3. Hold for a count of 3 to 5.
4. Slowly slide your foot back to the starting position.
5. Repeat at least 5 times.

 

1. Sit on a steady chair with your thigh supported.
2. Lift your foot and straighten your knee.
3. Hold for a count of 3 to 5.
4. Slowly lower your foot to the floor.
5. Repeat at least 5 times.

 

1. Stand up and hold on to a table or counter for support.
2. Slowly bend your knee by lifting your heel towards your buttocks.
3. Hold for a count of 3 to 5.
4. Slowly lower your foot to the floor.
5. Repeat at least 5 times.

 

1. Stand up and hold on to a table or counter for support.
2. Lift your knee, as if you were going up a step.
3. Hold for a count of 3 to 5.
4. Slowly lower your foot to the floor.
5. Repeat at least 5 times.

 

1. Stand up and hold on to a table or counter for support.
2. Stand with your legs shoulder-width apart and your toes pointed forward.
3. Keeping your weight on your heels, slowly bend your knees, keeping your heels on the floor and your knees apart. Don’t bend the tips of your knees past your toes at the bottom of the bend.
4. Hold for a count of 3 to 5.
5. Slowly return to your starting position.
6. Repeat at least 5 times.

 

Credit: All images on this page belong to the Bone and Joint Health Strategic Clinical Network, Alberta Health Services.​