If you’re planning for surgery—especially something like a joint replacement—you’re probably focused on what recovery will look like afterward. But here’s something many people don’t realize: what you do before surgery can make a big difference in how you heal.
That’s where prehabilitation, or prehab, comes in.
Prehab is a short-term physical therapy program designed to help you get stronger and more mobile ahead of your procedure. It can reduce pain, improve recovery time, and help you feel more confident going into surgery.
What Is Prehabilitation?
Prehab is about getting your body ready for what’s ahead. It’s a customized plan built just for you, with exercises that focus on strength, flexibility, and balance. You’ll also learn practical tips to help you navigate the first few days after surgery more easily.
And because you’ll be working with your physical therapy team before your procedure, you’ll already have a support system in place when it’s time to rehab.
Why Try Prehab Before Surgery?
If you’re preparing for something like a knee or hip replacement – or even a non-orthopedic procedure – prehab can help set you up for a smoother recovery.
Benefits of prehab include:
- Less pain after surgery
- Faster return to daily activities
- Improved mobility and strength
- Fewer complications
- A better understanding of what to expect
- Greater confidence going into surgery
What to Expect in Your Prehab Program
Your physical therapist will design a plan based on your specific needs and goals. It may include stretching, strengthening, and balance exercises to help you move better and reduce discomfort. They can even teach you how to use crutches, wheelchairs, or go up
and down steps safely – so you feel ready and supported when it’s time to head home after surgery.
The goal is to give you the tools and confidence you need to recover well and get back to what matters most.
Sample Prehab Exercises for Knee Surgery
If your upcoming surgery involves a joint – like a knee replacement – your prehab program may include exercises that focus on building strength, range of motion, and confidence in everyday movement. Always check with your doctor or physical therapist before starting a new exercise routine.
1. Squats
Hold on to a sturdy surface for balance if needed. Stand with your feet about hip-width apart. Bend your knees and lower your body, keeping your back straight. Squeeze your glutes as you return to standing.
2. Heel Slides
Lie on your back with your legs straight. Slowly slide one heel toward your hips to bend your knee, then slide it back down. Alternate slides.
3. Quad Sets
Sit or lie with your legs stretched out in front of you. Tighten the muscle on top of your thigh by pressing the back of your knee down toward the floor. Hold for 5 to 10 seconds, then relax.
4. Short Arc Quads
Place a rolled towel or foam roller under your knee. Keeping your thigh on the support, slowly straighten your leg by lifting your foot. Tighten, lift, and lower it back down.
5. Clamshells
Lie on your side with knees bent and feet together. While keeping your heels touching, lift your top knee, then lower it back down. Do 5 to 15 reps per side, up to 3 sets.
Tip: These exercises may sound easy, but proper form is everything. Your physical therapist can make sure you’re doing them safely and getting the most out of each movement.
Prefer to Stay Home? Try Prehab Through Telehealth
Can’t make it into a clinic – or just prefer the comfort of home? Ivy Rehab offers telehealth appointments so you can get expert guidance from your phone, tablet, or computer.
Let’s Get You Ready
Surgery can feel like a big step, but you don’t have to walk into it unprepared. Prehab can help you build strength, reduce worry, and feel more in control of your recovery. Our therapists are here to support you every step of the way.
Article by: Holly Lookabaugh-Deur, PT, DSc, GCS, CEEAA
Ivy Rehab
Holly is a practicing physical therapist with over 40 years of experience. She specializes in sports management, geriatric care, oncology rehab, and aquatic therapy. Holly is board certified in geriatrics and serves as adjunct faculty at Central Michigan University and Grand Valley State University.
