Pre-Surgery Exercises for Hip and Knee: Building Strength Before Recovery Begins

Before hip or knee surgery, many patients focus on what will happen during the operation — but the real preparation begins long before entering the hospital. Strengthening the body through pre-surgery exercises for the hip and knee can make all the difference in how quickly and comfortably you recover afterward.

Known as prehabilitation, this stage of preparation is designed to condition your muscles, joints, and circulation before surgery. When your body is stronger and more flexible, recovery becomes smoother, pain is easier to manage, and mobility returns faster. For patients traveling to Cabo San Lucas to see Dr. Gerardo Mangino, these exercises are often part of a broader orthopedic care plan that begins at home and continues through every phase of treatment.

You might also want to read more about what happens before, during, and after a hip replacement.

Why Prehabilitation Matters Before Hip or Knee Surgery

During hip or knee replacement, the body undergoes temporary stress as the joint is repaired or replaced. Muscles that have weakened over time — due to arthritis, injury, or inactivity — must later support new movement patterns. By strengthening those muscles beforehand, you help your body adapt more quickly to the changes that follow surgery.

According to the American Academy of Orthopaedic Surgeons (AAOS), patients who complete a structured pre-surgery exercise program experience faster functional recovery, greater range of motion, and shorter rehabilitation periods. The logic is simple: a stronger body heals better.

Prehabilitation also improves circulation and flexibility, helping prevent postoperative complications such as swelling or stiffness. But beyond physical benefits, it builds mental readiness. Patients who exercise before surgery often feel more confident, less anxious, and more in control of their healing process.

Preparing the Hip for Surgery

When preparing for hip replacement surgery, the goal is to reinforce the muscles that stabilize the pelvis and upper leg. These include the gluteal muscles, hip flexors, and quadriceps — all essential for walking, standing, and balance after surgery.

One simple but powerful exercise is the glute bridge. Lying on your back with your knees bent, you lift your hips toward the ceiling and hold briefly before lowering. This motion strengthens the glutes and core, two key supports for the hip joint.

Leg raises and standing hip abductions also help by activating the muscles that guide your leg’s movement in different directions. Even seated marching — gently lifting one knee at a time while sitting upright — can improve circulation and joint mobility without strain.

Flexibility exercises are equally valuable. Gentle stretches for the hip flexors and hamstrings keep the joint supple and reduce stiffness, making it easier to regain motion after surgery. For patients with chronic pain, low-impact activities such as water walking or stationary cycling can help maintain strength while minimizing discomfort.

Preparing the Knee for Surgery

The knee depends on strong, coordinated muscles to handle the weight of daily activities. Before surgery, the goal is to strengthen the quadriceps, hamstrings, and calves — and to preserve as much range of motion as possible.

A foundational exercise is the quad set, which involves tightening the thigh muscles while pressing the back of the knee downward. It’s simple but effective for retraining control and stability. Straight leg raises are another essential prehab movement: lifting a straightened leg slowly strengthens both the quadriceps and hip flexors, helping you maintain strength for walking and climbing stairs after surgery.

Flexibility matters too. Sliding your heel slowly toward your hips and then straightening your leg — known as a heel slide — helps preserve motion in the joint. These movements are gentle enough to perform daily and can often be done at home without equipment.

Dr. Mangino frequently advises patients to perform these knee exercises several weeks before their procedure. In many cases, patients who build strength early can walk with greater ease and less pain shortly after surgery.

Designing a Safe and Effective Routine

Not every exercise is suitable for every patient. That’s why personalized guidance from an orthopedic specialist is essential. Through virtual consultations, Dr. Mangino and his team help patients evaluate their current strength, discuss limitations, and create a safe plan that fits their specific condition.

A typical pre-surgery routine includes a combination of strength, flexibility, and endurance exercises. Most sessions last between 20 and 30 minutes, performed three to five times per week. The goal is not intensity but consistency. Progress happens gradually as muscles adapt and circulation improves.

Patients should avoid high-impact movements or anything that causes sharp pain. The focus should always be on controlled motion, steady breathing, and proper form. For those with limited mobility or severe arthritis, modified seated or water-based exercises are often recommended.

The Mental Side of Preparation

Preparing for surgery is not only physical; it’s emotional. Many seniors feel anxious about the upcoming procedure and uncertain about recovery. Gentle movement can help ease that tension. Exercise increases blood flow and releases endorphins, the body’s natural mood stabilizers.

By taking an active role in their own preparation, patients often find a renewed sense of confidence. They learn how their body responds to movement, how to manage pain safely, and how to maintain independence — all of which contribute to a smoother transition after surgery.

Supporting Your Body Beyond Exercise

Physical conditioning is only one part of pre-surgical preparation. Nutrition, rest, and overall health habits play an equally important role. A diet rich in protein, vitamin D, and antioxidants supports muscle repair and bone strength. Staying hydrated helps tissue recovery, while quitting smoking or reducing alcohol intake can significantly improve surgical outcomes.

Patients traveling to Cabo San Lucas for surgery with Dr. Mangino also receive guidance on logistical preparation — from scheduling and paperwork to arranging postoperative care. His bilingual staff ensures that every step, from virtual consultations to in-person treatment, feels seamless and reassuring.

Avoiding Common Pre-Surgery Mistakes

The weeks leading up to surgery should be about building resilience, not pushing limits. Some patients assume that more exercise automatically means better results, but overtraining can inflame the joints and delay recovery.

Ignoring pain, skipping stretching, or performing exercises incorrectly can also create unnecessary setbacks. Even well-intentioned workouts found online may not be appropriate for your specific diagnosis. That’s why individualized supervision is key. With professional guidance, you can strengthen safely and avoid straining your already sensitive joints.

Frequently Asked Questions

How long before surgery should I start exercising?

Ideally, begin four to six weeks before your operation. This allows enough time to build strength without fatigue. Even a shorter program, when done consistently, can make a meaningful difference.

Can I do these exercises at home?

Yes. Most pre-surgery exercises for the hip and knee require no equipment. However, you should always confirm your plan with your orthopedic surgeon to ensure safety.

Is prehabilitation safe for seniors?

Absolutely. In fact, older adults often benefit the most. Gentle movement helps preserve independence, improve balance, and prepare the muscles for recovery.

What if I feel pain during exercise?

Mild discomfort is normal, but sharp pain is not. Stop the movement and consult your physician. Modifications or lighter variations can achieve the same benefits safely.

Does virtual guidance really help?

Yes. Through Dr. Mangino’s virtual orthopedic consultations, patients can receive real-time feedback, exercise demonstrations, and tailored recommendations — all from home.

Recover Faster by Preparing Smarter

The journey to recovery starts long before the day of surgery. Through consistent pre-surgery exercises for hip and knee, you give your body the tools it needs to heal effectively and confidently. Strengthening your muscles, improving flexibility, and understanding your own movement patterns all contribute to a smoother experience after your operation.

Dr. Gerardo Mangino, a fellowship-trained orthopedic surgeon specializing in hip and knee replacements in Cabo San Lucas, believes that every successful recovery begins with preparation. His patient-centered approach combines advanced surgical techniques with personalized prehabilitation and postoperative care — ensuring that each patient regains comfort, stability, and independence.

If you are preparing for hip or knee surgery and want to start your recovery the right way, you can begin today. Request a free virtual consultation with Dr. Mangino to receive a customized pre-surgery exercise plan and professional guidance on how to strengthen your joints before your procedure.

Healing starts before the operation — and with the right preparation, you’ll be ready to move forward with confidence.