Start Here - Welcome to KneeFlex-8

KneeFlex-8 Introduction

Week 1 - Just Walk: Mobility & Flexibility 1

This week's workout is all about gentle movement and walking in the pool. The aim is to help with pain management, range of motion and mobility. This workout is to be done 3 times this week with rest in-between. Each session is approximately 45 minutes.

Week 2 - Just Walk: Mobility & Flexibility 2

More gentle walking-based movement this week, building range of motion, easing swelling, and growing your confidence on your feet in the water.

Week 3 - Balance & Strength 1

This week we begin to build strength and balance. Now that you have been moving and walking in the water, we add gentle resistance and balance-focused exercises to help your legs feel steadier and stronger. How to use this week Do this workout 3 times this week, with a rest day in between. Each session takes about 45 minutes. Go at your own pace — you are looking for gentle effort, never sharp pain. Before you get in Only take part if your surgeon or physical therapist has cleared you for water-based exercise and your incision is fully healed. Work in hip- to chest-deep water, ideally 85°F (29°C) or warmer, and keep your pool noodle within reach. Stop and check in Pause, rest and reassess your form if pain sets in. Stop and contact your medical team if you notice increasing knee swelling, warmth or redness; fever; calf pain or tenderness; chest pain or shortness of breath; dizziness or lightheadedness; or new or worsening pain. In an emergency, call 9-1-1 or your local emergency number. KneeFlex-8 is a fitness and wellness program. It complements — and does not replace — the care and instructions of your medical team.

Week 4 - Balance & Strength 2

Progressing the resistance and balance work you began last week, so your standing leg starts to feel more secure.

Week 5 - Balance & Strength 3

The last week of the Balance & Strength phase, consolidating steadier balance and stronger legs before the total-body work begins.

Week 6 - Total Body Fit 1

The Total Body Fit phase begins: more whole-body movement for muscle endurance and gentle aerobic fitness alongside the strength work.

Week 7 - Total Body Fit 2

Building endurance at a moderate, steady effort, with a bonus exercise added to the session.

Week 8 - Total Body Fit 3

The final week and the strongest workout of the program, pulling together everything you have built over eight weeks.