Once regarded as a last resort, knee replacements are becoming more and more commonplace and now 100,000 knee replacements happen yearly in the UK. Typically, these are aimed at older people but younger athletes and professionals have recently undergone surgery in order to get back to their best such as skier Lindsey Vonn.
Knee replacement surgery offers a fresh start for many, alleviating pain and restoring mobility. However, knee replacement is not an immediate fix and patients can risk causing more damage by going back to their regular routine too early. A standard recovery plan for a knee replacement can take anywhere from 3 months to a year and high-impact sports still carry a lot of risk if not properly managed and prepared for.
This obviously can differ greatly depending on the level of surgery, the materials used and the relative fitness of the patient so below you’ll find a guide to sports that are generally safe or not safe after knee replacement. However, this shouldn’t be taken as a complete guidance and any return to sport should be done with the advice and guidance of knee specialists.
Returning to Sport After Knee Replacement
Regaining an active lifestyle post-surgery is entirely possible. We’ve seen recent stories of athletes returning to the sports they love and competing at the highest level such as Lynsey Vonn’s recent return to skiing. However, this is very much the exception. For most, a knee replacement is a major change in their previous lifestyle so while you should be able to return to an active lifestyle, it requires a cautious and informed approach.
This doesn’t mean you can’t go back to enjoying the sports you once did but it does mean paying more attention to your body. While some sports are safe and even beneficial, others pose a risk to the longevity of the implant. The key lies in choosing activities that protect the knee joint while still providing exercise and enjoyment, particularly in the initial recovery phase.
Recovery time varies from person to person, but most individuals can gradually return to low-impact activities within three to six months. Consulting with a surgeon or physiotherapist is essential, as they can assess your progress and recommend suitable activities. The more active you can maintain, the better in most cases so some level of exercise is always advisable to avoid stiffness or pain. Opting for low-impact sports is generally the best approach as they minimize stress on the joint and support long-term mobility.
Safe & Recommended Low-Impact Sports
Some sports are particularly well-suited for those with a knee replacement, as they promote fitness while protecting the joint. Swimming is an excellent and popular choice, as it offers cardiovascular benefits without putting any weight-bearing stress on the knee. In a similar vein, water aerobics is a great option as the water reduces pressure on your knee while also helping to build up some resilience. Cycling, whether on a stationary bike or outdoors, helps improve mobility and strength through controlled, smooth motion. Short stints on an indoor bike can work wonders but too much activity can put strain on the knee so again, it’s all about listening to your body and gradually working up that endurance. Likewise, walking is another safe and effective way to maintain flexibility and endurance without excessive strain.
For those looking for variety, golf is a great option, particularly with the use of a golf cart. A full 18-hole round is probably not the best idea but if you have a membership and fancy a few holes, it can be a good way to stay social and active as long as you take adequate breaks. Rowing is another beneficial activity, providing a low-impact, full-body workout. Additionally, elliptical training offers an alternative to running, delivering a smooth, joint-friendly motion that reduces impact stress and you can get some decent machines for fairly cheap now if you want to build up your fitness at home.
Sports To Consider With Caution
As mentioned, some sports can be enjoyed post-knee replacement but require modifications and care. Hiking, for example, is a great way to stay active and can be a natural progression from the daily walk but knowing your limits is incredibly important. Your body will react differently to inclines and elliptical training and walking can be great ways to prepare your body for a longer hike. Doubles tennis is another option, as it involves less movement and impact than singles play but generally, you will be looking at about 6 months before returning to most sports. Doubles tennis is a great way to ease yourself back in or you might consider something like padel, which is played on a smaller court.
Skiing, particularly cross-country or gentle downhill skiing, may also be possible for experienced individuals with proper technique and equipment. 3-6 months is the minimum necessary and even then, you’ll need to prepare and condition yourself effectively. Again, it’s all about management and accountability. Rushing back is only going to hurt yourself so take your time and consult with a knee specialist to ensure you are in the right condition.
High-Impact Sports
While many activities are safe, some should generally be avoided due to their high-impact nature and increased risk of injury. That doesn’t mean you can’t do them or enjoy them after a knee replacement but it’s necessary to be realistic to avoid further pain or surgery. Activities like running have been enjoyed by those with knee replacements so it’s not impossible but it shouldn’t be rushed and it should be treated almost like a long form of the popular couch to 5K. The more time you give yourself, the more prepared you will be and the more your knee will be able to endure. Again, if you notice pain or significant stiffness, that’s a sign that you’re going too far and you should consult your doctor before continuing.
Contact sports such as football present an even greater risk, increasing the likelihood of falls and direct trauma to the knee. Something like walking football is a better way to enjoy the game with a knee replacement, particularly as it reduces the chance of collisions or hefty falls. Other sports like gymnastics or combat sports are generally best avoided as they put significant pressure on the limbs and gymnastics in particular carries heavy threat of a regular injury anyway.
By no means is this article meant to act as a deterrent to enjoying life after a knee replacement. The recent developments in knee replacements have made them more accessible and longer lasting and that is a brilliant thing. With an effective rehab and recovery, you can still enjoy an active lifestyle and many of the wonderful sports we all enjoy. A gradual return to most activities is needed and regular consultation with a knee specialist or doctor can help ensure that your recovery goes as smoothly as possible and you can return to normal activities as soon as possible.
