At Joint Recovery, we know that surgery is a big event—but the journey toward a great outcome starts before you even set foot in the operating room. This is where prehabilitation, or "prehab", comes in. Whether you’re just beginning to plan your joint replacement or already counting down the days, prehab is one of the smartest steps you can take to support a smoother recovery.
What is Prehab?
Prehab is simply about getting as fit and strong as you can before surgery. It’s rehab in advance—making sure your joints, muscles, and mindset are in the best shape possible for the challenges of surgery and recovery, rather than waiting until after the operation to start working on your fitness.
At Joint Recovery, our prehab program features:
- Three levels of difficulty: Beginner, Intermediate, and Advanced
- Personalized starting point: A simple "sit to stand" test lets you know where to begin
- Guided exercise routines and education, designed by physiotherapists
- Progress checks: Retest after a week or two to see how much you’ve improved!
Why Does Prehab Matter?
Think of prehab as building your body’s reserve tank—you’re topping up your strength, range of motion, balance, and confidence. This extra preparation helps you:
- Recover faster after surgery
- Regain independence sooner
- Reduce the risk of complications
- Feel more in control of your journey
Just as importantly, doing prehab means you’re getting familiar with key exercises and recovery routines before you’re dealing with pain and limited mobility.
Is Prehab Different for Hip vs. Knee Replacement?
Yes. While the purpose—building better function, strength, and confidence—is the same, the exercises and focus differ depending on whether you’re preparing for a hip or knee replacement.
Examples of Prehab Exercises
Hip Replacement Prehab
- Bridging: Strengthens your glutes by lifting your hips off the floor
- Hip Abduction/Adduction: Moving your leg out to the side, with or without a resistance band
- Standing Hip Extension: Moving your surgical leg behind you, holding onto a counter for support
- Gentle Aerobics: Stationary cycling or swimming for low-impact conditioning
Knee Replacement Prehab
- Quad Sets: Tighten your thigh on the bed, hold, and release
- Heel Slides: Sliding your heel toward your buttocks to improve knee flexion
- Mini Squats: Shallow squats with chair or counter support
- Step-Ups: Stepping on and off a small step for knee and overall leg strength
How Often Should You Do Prehab?
Consistency is key. Our team encourages you to do your prehab sessions at least every couple of days. The earlier you start, the better—ideally, you’ll subscribe to Joint Recovery a month or more before your operation. Challenge yourself to progress to higher difficulty levels as you get stronger. Remember:
- Start at your recommended level (based on your sit-to-stand score)
- Test yourself each week—when ready, try the next level!
- Always prioritize safety and listen to your body
What Does the Research Say?
Strong evidence supports the benefits of prehab, especially for people undergoing joint replacement surgery. Recent studies and large reviews of clinical trials show that:
- Prehab improves function, muscle strength, and quality of life before surgery 12
- Patients who do prehab tend to have a smoother early recovery, with better mobility and sometimes less pain in the first weeks after surgery 12
- While long-term differences level out, the early boost can make the post-op period more manageable, especially when it comes to confidence and independence 12
That said, while the statistical improvement is moderate (not always a dramatic difference), every bit of progress made before surgery sets you up for an easier start to rehabilitation after your operation 12.
Does Prehab Make a Difference in Real Life?
Absolutely! At Joint Recovery, we regularly hear that our prehab videos and journaling tools have boosted members’ confidence, motivation, and readiness for surgery. Many participants notice improved strength, greater range of motion, and a smoother transition into their post-op recovery routines. The key is to start early, stay consistent, and keep challenging yourself—safely.
How to Get Started
- Sign up for the Joint Recovery program as soon as you know you’ll be having surgery.
- Watch the prehab introduction video and take your "sit to stand" test to choose your difficulty.
- Set a schedule—try for at least 3 sessions per week.
- Track your progress by retesting and moving up when you’re ready.
- Celebrate your wins—big and small!
- Remember, if you have questions, our support team is always just a message away.
Prehab isn’t about being perfect—it’s about giving yourself the best possible head start. Every small effort before surgery can pay off in faster mobility, greater independence, and a more confident recovery. Let’s set you up for success, together!
References:
1 Wang L, Lee M, Zhang Z, et al. Does preoperative rehabilitation for patients planning to undergo joint replacement surgery improve outcomes? BMJ Open. 2016;6:e009857.
2 Punnoose A, Claydon-Mueller LS, Weiss O, et al. Prehabilitation for Patients Undergoing Orthopedic Surgery: A Systematic Review and Meta-analysis. JAMA Network Open. 2023;6(4):e238050.
