From Surgery to Strength: How to Return to Normal Life After a Hip or Knee Replacement

Recovering from a hip or knee replacement is a journey, but with the right strategies and mindset, you can regain independence, strength and quality of life. Here’s 10 comprehensive tips to returning to normal life after your hip or knee replacement replacement surgery.

1. Understanding Your New Joint and Setting Realistic Expectations

Research has shown that both hip and knee replacements significantly reduce pain and improve mobility, but it’s essential to set realistic expectations. Recovery times can vary widely, from a few months to a year, depending on factors like age, overall health and dedication to rehabilitation. Research shows that 3 months post-surgery, 8 out of 10 patients have resumed daily activities, 7 out of 10 returned to work and 5 out of 10 returned to sports demonstrating the strong potential of a structured recovery plan.

Your surgeon, physiotherapist or our orthophysio service can guide you in setting a personalised timeline and recovery plan based on your needs. Read here for 5 Key Steps to Successfully Recover from a Hip or Knee Replacement

2. Following a Gradual Mobility Progression

Mobilising early is critical for smooth recovery. After surgery, your physiotherapist will guide you in using mobility aids like crutches or a Zimmer frame to ease into walking again. Over time, you’ll progress from two crutches to one, then to a walking stick and eventually unaided. Moving at a safe, gradual pace is essential to avoiding setbacks. The correct method of progression is outlined here in our previous blog: How to Mobilise After Your Knee or Hip Replacement?

For a structured approach, Orthophysio’s guide provides a complete plan for progressing from walking aids to unaided walking, along with over 40 exercises that gradually build your strength and stability. To get your free sample guide or full guide click on one of our options below:

3. Incorporating Essential Daily Activities Slowly

Incorporating daily activities like climbing stairs or getting into a car is crucial for regaining your normal routine. Here’s a quick guide for these actions:

Preparing Simple Meals: Start with small, manageable tasks in the kitchen, like preparing simple meals or snacks. Focus on standing for short periods and using tools that are easy to reach without bending or straining. Avoid heavy lifting until you feel stable.

Getting Dressed Independently: Use long-handled reachers or shoe horns to dress without bending too far. Progress to lower-body dressing as your flexibility and strength improve. Practicing these activities daily helps restore independence and joint mobility.

Going to the Bathroom: Getting in and out of the bathroom requires practice and stability, so use grab bars or other support initially. Many patients begin by using a raised toilet seat to avoid excessive bending, especially helpful in early recovery.

Getting into a Car: Use a higher vehicle if possible. Sit down first, then swing your legs into the car to avoid bending past 90 degrees (especially for hip replacement).

Walking Short Distances at Home: Begin with a few steps to familiar spots around your home, like the bathroom, kitchen, or bedroom. As you build strength, increase the distance and time spent moving around. Use mobility aids as necessary and focus on slow, controlled steps.

Light Housework: Start with simple chores like dusting, folding laundry or tidying surfaces. Avoid activities that require bending, lifting, or twisting, and use lightweight tools. Gradually include more tasks as your range of motion improves.

Resuming Hobbies or Social Activities: Begin with low-impact activities, like light gardening or spending time with friends in comfortable settings. Gradually ease into activities that require longer periods of standing or more movement, always prioritising stability.

Step by step plan set out within orthophysio guides on how to mobilse safely after your hip or knee replacement 

4. Continuing with a Rehab Program

Physiotherapy is the cornerstone of returning to normal life. Regular sessions combined with an at-home program can help you regain strength, flexibility, and stability. Active recovery, like walking and cycling, has been shown to support return-to-work readiness by building physical endurance. Walking, while beneficial for overall mobility, should be seen as a complement—not a replacement—to specific exercises prescribed by your physiotherapist.

Orthophysio provides a comprehensive 12-week program that includes over 40 exercises targeting mobility, strength and endurance, designed to support your new joint through this transition period. To read more about the orthophysio hip replacement guide click here.

Snapshot of orthophysio rehabiltation guide after your hip replacement, over 40 exercises and packed with tips on recovery.

5. Building Confidence on Stairs and Uneven Surfaces

Getting comfortable on stairs and uneven surfaces is a significant milestone. Practice the “A-B-C” method: step up with your Able leg, then your Bad leg, and finally bring up your Crutch (or walking aid). This method reinforces balance and control, helping you rebuild confidence as you progress. Repeat one step at a time. For a comprehensive guide on how to complete the stairs read our blog here:

6. Managing Pain for Mobility

Pain is common but manageable with prescribed pain relievers, ice and gradual movement. Research has shown that pain, fatigue and any medical restrictions can hinder your ability to return to work. Consult your health professional for safe pain management, including icing or elevating your leg. Effective pain management will allow you to participate in our 12 week orthophysio rehabilitation and exercise without excessive discomfort.

7. Engaging in Low-Impact Physical Activities

Low-impact activities are excellent for rebuilding strength and endurance post-surgery without stressing the joint. Walking is always beneficial but complement it with lower-impact exercises like swimming, which can start once your wound is fully healed. Your doctor will guide you on timing for swimming post-surgery. Other recommended low-impact activities include golfing, cycling and doubles tennis. Avoid high-impact sports like singles tennis, jogging, racquetball, basketball, and skiing, as they place excessive stress on the hip or knee joint and can lead to complications.

Younger age, preoperative sports participation and engaging in low-impact sports have been linked to higher rates of post-op physical activity, even including a return to sports. The right exercise routine will keep you fit and active, setting the foundation for long-term joint health.

8. Returning to Work

Returning to work varies depending on your role and workplace demands. Sedentary positions may be manageable within 6–8 weeks, while physically demanding roles may require 3–6 months. Your likelihood of returning to work is higher if you engage in active recovery, have flexible work options like remote work or self-employment and possess a strong motivation and desire to resume work.

For those in physically demanding jobs, a realistic timeline and open communication with your employer are essential. With 7 out of 10 patients returning to work within 3 months, setting a gradual, achievable pace can make all the difference. Recommended Read: How Long Does a Hip or Knee Replacement Last and How to Maximise Their Lifespan?

Flow chart of how our patients recover after joint replacement 

9. Keeping Up with Follow-Up Appointments

Follow-up appointments with your surgeon and physiotherapist are crucial for tracking your recovery progress. Regular assessments will help catch issues early and allow adjustments to your rehab program as needed. Orthophysio offers a free assessment to patients who want a consultation prior to using our service. To book your free appointment click here

10. Staying Patient and Positive

Finally, returning to normal life is both a physical and mental journey. Celebrate each small victory, like walking unaided or climbing stairs for the first time. Staying patient and positive will keep you motivated and committed to reaching your goals.

Explore the Full Orthophysio Guide for Comprehensive Support

Orthophysio’s hip and knee replacement guides offer structured advice, detailed exercises and mobility tips, allowing you to safely regain independence from home. Our guides, designed by experienced physiotherapists, give you professional insight every step of the way.