Undergoing lower extremity surgery—whether it’s for a knee, hip, or ankle—can be a daunting process, and recovery starts long before you enter the operating room. Pre-surgery preparation, often referred to as “prehabilitation” or “prehab,” is essential to strengthen muscles, improve mobility, and optimize recovery outcomes. Incorporating home therapy exercises with the right equipment can give you a head start and make post-surgery rehab more effective. Below are some essential home therapy exercise equipment recommendations to help you prepare for your upcoming lower extremity surgery.
1. Resistance Bands
Best for: Strengthening muscles around the joints (hips, knees, ankles).
Resistance bands are versatile, inexpensive, and easy to store. They come in different tension levels, allowing you to progressively increase resistance as you build strength. Bands can be used to target your quadriceps, hamstrings, glutes, and calves—muscle groups that often need to be strong and stable before lower extremity surgery.
Exercises to try:
• Side steps with band around knees or ankles depending on strength level.
• Side-lying clamshells for deep hip muscles.
• Ankle plantarflexion and dorsiflexion.
2. Foam Roller
Best for: Myofascial release, improving flexibility, and reducing muscle tension.
Foam rolling can help improve blood circulation and reduce muscle tightness. It’s a great way to loosen up tight muscles around the legs, hips, and lower back. When your muscles are more relaxed and limber, you’ll have greater flexibility, which is key for both prehab and post-surgery rehab.
Exercises to try:
• Rolling out the quadriceps and hamstrings.
• Hip flexor releases.
• Glute and IT band rolling.
3. Ankle Weights
Best for: Progressive strength training for lower limb muscles.
Ankle weights provide an additional challenge for exercises targeting your lower body muscles. They’re particularly useful for isometric exercises that build endurance and stabilize muscles that support the knees and hips. Start with light weights and gradually increase as you gain strength.
Exercises to try:
• Straight leg raises.
• Seated knee extensions.
• Side leg lifts.
4. Balance Board or Wobble Board
Best for: Improving balance, stability, and proprioception.
Balance and proprioception are crucial for injury prevention, especially if you’re having surgery on weight-bearing joints like the knee, ankle, or hip. A wobble board helps engage stabilizing muscles around your joints, improves coordination, and strengthens the core, reducing the likelihood of falls.
Exercises to try:
• Single-leg balance.
• Squats on the board.
• Toe touches while maintaining balance.
5. Stationary Bike
Best for: Low-impact cardio and improving joint mobility.
A stationary bike is one of the best low-impact cardio machines for people preparing for lower extremity surgery. It’s gentle on the joints, promotes blood circulation, and helps you build cardiovascular endurance. More importantly, it helps maintain and improve the range of motion in the knee and hip joints.
Exercises to try:
• Light cycling for 20-30 minutes a day.
• Gradual increase in resistance as tolerated.
6. Mini Exercise Ball or Pilates Ball
Best for: Core stability, mobility, and controlled strength exercises.
A mini exercise ball can help engage your core muscles and assist with leg and hip strengthening exercises. It can also be useful for isometric contractions, which are essential to improve the strength of the muscles supporting the knee or hip without excessive strain on the joint.
Exercises to try:
• Ball squeezes between the knees (inner thigh activation).
• Bridge lifts with the ball.
• Leg lifts with the ball behind the knee.
7. Massage Gun
Best for: Relieving muscle tension and promoting blood flow.
A massage gun is a useful recovery tool that helps relieve tension in tight muscles before surgery. It increases circulation, promotes mobility, and reduces soreness. Use it on the quadriceps, hamstrings, calves, and hips for a few minutes daily to help keep muscles loose.
8. Yoga Mat
Best for: Stability and comfort during floor exercises.
Having a non-slip yoga mat is essential when doing floor exercises or stretches. It provides cushioning for your knees and hips, making the exercises more comfortable and preventing injury. The mat will also come in handy during your post-op rehab sessions, where gentle stretching is key to maintaining flexibility and mobility.
Exercises to try:
• Cat-Cow stretches for the back and hips.
• Seated hamstring stretches.
• Hip flexor stretches.
9. Pedal Exerciser
Best for: Low-impact leg mobility and circulation improvement.
If a stationary bike is too large for your home, a pedal exerciser is a more compact option. You can use it seated while watching TV or working, making it a convenient way to keep your legs moving, improve circulation, and maintain range of motion in your knee and hip joints.
Conclusion
Proper preparation for lower extremity surgery can lead to quicker recovery times and better long-term outcomes. Investing in simple, versatile exercise equipment for your home can help you stay consistent with your prehab routine. Always consult with your healthcare provider or physical therapist before starting any new exercise regimen, especially if you’re preparing for surgery. They can offer guidance on the best exercises and equipment suited to your specific needs.
