If you're suffering from chronic knee pain and considering total knee replacement, you're not alone. Every year, more than 600,000 Americans undergo this procedure to regain mobility and improve their quality of life. It's a big step—literally and figuratively—but with the right preparation, you can face surgery with confidence and set yourself up for a smooth recovery. So, what should you be doing now to ensure the best possible outcome for your total knee replacement?
In this article, I’ll walk you through essential steps to take before your total knee replacement, including physical, mental, and emotional preparation, as well as key adjustments you should make at home. Spoiler alert: I’ve even got some tips to make your recovery a little easier and more comfortable!

1. Get Your Body Ready for Surgery
Preparing physically for a total knee replacement is one of the most critical things you can do. Even though you likely have knee pain, strengthening the muscles around your knee can significantly improve recovery.
Here’s where I’d recommend starting:
Exercise Within Your Limits
Pre-surgery exercises can help improve your range of motion and strengthen muscles, which will support your new joint post-surgery. Low-impact exercises like swimming or cycling can help without putting too much strain on your knee. Quadriceps and hamstring stretches are also great. But remember, listen to your body, and don’t push yourself too hard. Don’t forget about strengthening your upper body as well before surgery. Your arms are going to have to help for the first few weeks with getting up and down from a chair and when using a walker, so you want them to be strong.
Lose Weight (If You Need To)
Losing even a small amount of weight can make a big difference. For every pound of weight you lose, you remove four pounds of pressure from your knees. If you’re not sure where to start, talk to your doctor or nutritionist about creating a plan that works for you. Keep in mind, that swimming and cycling are both cardiovascular exercises and can help with weight management in addition to knee range of motion and strength. It is a 2 for 1!
Stop Smoking (If Applicable)
If you’re a smoker, now is the time to quit. Smoking can affect circulation and healing, making your recovery more difficult after a total knee replacement. Many Surgeons/hospitals even require patients to quit smoking before surgery to reduce the risk of complications.
2. Prepare Mentally and Emotionally
Let’s not sugarcoat it: the thought of total knee replacement surgery can be overwhelming and anxiety-inducing. The good news? You can take steps to mentally and emotionally prepare for what lies ahead.
Educate Yourself
Knowledge is power. The more you understand about the surgery, the less intimidating it will feel. Talk to your surgeon about what to expect during the procedure, how long recovery might take, and any potential risks involved. Many people find comfort in knowing exactly what to expect. Plus, knowing the benefits—like finally getting rid of that chronic knee pain—can help keep your spirits up.
Join a Support Group
There’s nothing like talking to people who’ve already been through a total knee replacement. Whether it’s an online community or an in-person group, connecting with others who’ve had similar experiences can provide valuable insight, support, and even a few laughs along the way. Hearing their success stories can boost your confidence and help you feel more hopeful about the journey ahead. However, be cautious as some online support groups can start to get negative and be grounds for complaining, which is not helpful.
Consider Your Mental Health
Surgery can be stressful, so if you’re already dealing with anxiety or depression, it’s important to address those issues before your total knee replacement. A counselor or therapist can help you work through your emotions, and many hospitals offer pre-surgery programs that include mental health support. On a side note, chronic knee pain which limits the ability to do the things you enjoy, is depressing. Not knowing when your knee is going to ‘lock up’ or ‘buckle’ is anxiety-inducing. Having knee replacement surgery may be stressful, but it can also help to reduce your anxiety and improve your mood.
3. Set Up Your Recovery Space
You’ll be spending a lot of time resting after your total knee replacement, so creating a comfortable, safe environment at home is crucial. A few simple adjustments can make a world of difference in your recovery experience.
Make Your Home Accessible
Depending on the layout of your home, you may need to rearrange furniture to create clear pathways. Remove any tripping hazards like loose rugs, cords, or clutter. If possible, set up a recovery station on the first floor so you can avoid going up and down stairs in the early stages of recovery. It is not that you can’t do stairs immediately after surgery, it is that you won’t want to!
Invest in Helpful Tools
Consider purchasing or borrowing items like a walker/cane, a raised toilet seat, a shower chair, or a long-handled grabber. These tools can make daily tasks easier and more comfortable while you recover. Don’t forget to prepare a comfortable spot to rest, complete with pillows, blankets, and a spot for all your essentials like medications, ice machine, books, remote control, water bottle, and your phone.
Arrange for Help
You won’t be able to do everything on your own immediately after your total knee replacement, so it’s essential to have a support system in place. Whether it’s a family member, friend, or professional caregiver, make sure someone is available to help with tasks like cooking, cleaning, and transportation during the first few weeks after surgery. Don’t forget to have someone help you with your fur babies as well, as you won’t feel like walking them or cleaning out their litter boxes for a week or so.
4. Plan for Rehabilitation
While the surgery itself is a big part of your journey, rehabilitation is where the magic really happens. Post-surgery rehab is essential for regaining strength and mobility. Post-surgery rehab can look different for different people. Some prefer to go to physical therapy, some prefer to do it at home on their own and most do a combination of the two. Whatever you prefer, you have to do something after the surgery that will help you regain knee motion and strength.
I highly recommend a program like GoKnee.
GoKnee is an innovative program designed specifically for patients recovering from total knee replacement surgery. The program offers an advanced home exercise program that helps you regain your mobility quickly and safely, right from the comfort of your home. If you’re looking for a rehab solution that’s convenient, effective, and easy to follow, GoKnee might just be the perfect fit. Added bonus: GoKnee has a Prehab Program as well so it helps to prep you for the surgery as well as after the surgery!

5. Have Realistic Expectations
Finally, it’s important to approach your total knee replacement surgery with realistic expectations. While the procedure can dramatically improve your quality of life, recovery does take time. Most people need about six weeks before they feel more like themselves (and not regret their decision), and full recovery can take up to six months to a year.
Celebrate Small Wins
You won’t be running a marathon right after surgery, but you can still celebrate small victories along the way. Each day you’re able to move a little more or rely a little less on assistance is a step in the right direction. Recovery is a journey, not a race.
Take Control of Your Recovery Journey
Preparing for a total knee replacement can seem daunting, but with the right steps, you’ll be setting yourself up for success. By taking care of your body, mind, and environment beforehand, you’ll make the entire process smoother—and hopefully even a little bit easier! Remember, chronic knee pain doesn’t have to be a permanent part of your life. Good luck on your knee journey!