Returning to Exercise After Joint Replacement: Start Where You Are

By Karina Philippi • Premier Fitness Solutions, Algonquin, Illinois

Returning to exercise after joint replacement can be frustrating.

You want to get back to the things you used to do. But your body may have a very different starting point in mind.

Having to modify exercises, start slower than you'd like, and resist the urge to push for fast results isn't easy.

I know because I've been there.

My own hip replacement surgery—and the years of hip pain leading up to it—forced me to slow down and completely redefine the way I worked out.

Over the years, both through my own journey and by coaching hundreds of people returning to exercise after surgeries, injuries, and joint replacements, I've learned something important...

This is a new journey.

One we've never traveled before.

And it requires patience, kindness toward yourself, and a willingness to meet your body where it is today.

Modifications are tools for progress

The purpose of modifications, regressions, and accommodations isn't to hold you back.

They're stepping stones.

They can help us practice movement, strengthen the muscles supporting our joints, improve control, and create a foundation for building strength over time.

And of course, we start with what your surgeon and physical therapist have told you about YOUR joint replacement. One person may be ready for something another person still needs to avoid. We build from your instructions and your starting point, rather than trying to follow someone else’s recovery.

There is no medal for lifting the heaviest weight, pushing through pain, or being so sore that you can't move the next day. 😊

Instead...

Start where your body is today

Start where you are—not where you used to be.

Progress when your body is ready.

And some days you’ll need an easier version than you did last week. That doesn’t mean you’re back at the beginning.

Regress when it needs a little more support.

Decrease your range of motion if needed.

Use support without guilt. Whether it’s a chair, TRX straps, a railing, or simply your own body weight, those tools are there to help you succeed—not because you’re failing.

Maybe you’ll need less support as you get stronger. Maybe those TRX straps will remain your favorite way to squat. That’s okay too. We’re trying to build your strength, not win an award for refusing help. 😊

Go lighter than you think you need to.

Build gradually.

Stay consistent.

Don't skip recovery.

Make room for walking and recovery

And don’t underestimate a walk.

Once walking is part of your recovery plan, it doesn’t have to be a long one to count. Sometimes a few shorter walks fit your body much better than one big outing.

Walking can also give you a chance to breathe, settle down and feel a little more at home in your body. For some people, that helps make pain feel more manageable too. Let your response—and your rehabilitation plan—guide how much you do, rather than chasing a step count.

Celebrate the small wins

Most of all...

Have fun.

Celebrate the small wins.

Your body is incredibly adaptable, and with patience and consistency, you'll likely be surprised by what it can do.

I hope this video helps you feel a little more confident as you get started again.

Remember...

Start where you are, not where you used to be.

You’ve got this.

Here’s a short video showing a few ways to make exercises more manageable. Use the versions that fit your recovery plan:

Watch Karina’s video on Facebook

Related: Would You Do It for Your Brain? Exercise and Healthy Aging After 50

Further reading: AAOS: activities after hip replacement

Contact Premier Fitness Solutions