How To Be Your Own Physio, The New Book by Nell Mead
Total Knee Prehab: Prepare Your Body For Successful Surgery
Make The Most Of The Time Before Your Knee Replacement Surgery
Research shows that patients who prepare properly before surgery often recover faster, regain function sooner and feel more confident throughout rehabilitation.
Total Knee Prehab gives you a clear, step-by-step plan created by specialist physiotherapist Nell Mead so you know exactly what to focus on before your operation.
What Does The Research Say?
The evidence suggests that prehabilitation can help patients improve physical function before surgery, build strength and confidence, feel more prepared for recovery, engage more effectively in rehabilitation and achieve better overall outcomes.
That’s why I created Total Knee Prehab – to help you turn evidence into action and make the most of the time before your operation.
Studies have reported a range of benefits associated with structured prehabilitation programmes, including:
Shorter Hospital Stays¹
3.9 days shorter on average
Less Pain & Better Function²
Reduced post-operative pain and improved functional outcomes
Faster Early Recovery³
Faster achievement of key functional milestones
Better Balance & Stability⁴
Important given that around 1 in 4 patients experience a fall in the first year after surgery
¹ Chen et al. (2018) | ² Moyer et al. (2017) | ³ Bade & Stevens-Lapsley (2011) | ⁴ Swinkels et al. (2009)
Research Is Important - So Is Knowing What To Do
Most patients know they should prepare for surgery. The challenge is knowing what to focus on and whether they’re doing the right things. Total Knee Prehab turns the research into a simple, step-by-step plan so you can focus on the things that matter most before your operation.
Every knee replacement patient is different.
Some people go into surgery feeling informed, prepared and confident.
Others arrive unsure whether they’re doing enough, worried about recovery and uncertain what to focus on.
Total Knee Prehab helps bridge that gap with a personalised assessment, targeted recommendations and a structured plan designed around your individual needs before surgery.
Your Programme - A Clear Plan For The Months or Weeks Before Surgery
The Total Knee Prehab programme provides you with everything you need to prepare your body for surgery, recover faster, and get back to the activities you love sooner.
Understand Your Starting Point
Start with our comprehensive personal assessment to identify your strengths and uncover the areas that may need more attention before surgery.
- Strength in key muscle groups
- Flexibility
- Balance and stability
- Functional mobility
This helps track your progress.
Follow Your Personalised Plan
Receive tailored guidance, exercises and practical recommendations designed around your assessment results. These include:
- Lower Body Mobility
- Muscle Activation
- Strengthening
- Balance Training
- Functional Movement
Education & Guidance
Follow targeted exercises, education and guidance designed around your needs.
- Clear demonstrations of each exercise
- Modifications for different ability levels
- Progressions as you get stronger
Progress Tracking
Track your improvements and head into surgery feeling prepared and confident.
- Regular reassessments to celebrate improvements
- Adjustments to your programme as you progress
- Confidence-building metrics to see how far you've come
The Course Structure
The Total Knee Prehab programme provides you with everything you need to prepare your body for surgery, recover faster, and get back to the activities you love sooner.
Your Prehab Programme
(One-Time Payment)
£100 – Lifetime access to:
- Comprehensive pre-surgery assessment
- Core modules for everyone (Surgery Logistics, Tissue Health, and Crutches)
- Essential training modules (Arms and Core exercises, Lower Body Mobility Warmup)
- Targeted optional modules based on your assessment results (Foot, Calves, Quads, Hamstrings, Glutes, Balance and Functional Mobility)
- Clear guidance on which modules to prioritise based on your individual assessment results
- Reassessment tools to track your progress
Community Subscription Add-on
(Optional Monthly Upgrade)*
Following launch, members will have the opportunity to join our Community Subscription at £5/month. This includes everything in the Foundation Package, plus:
- Access to our private Facebook community of knee replacement patients
- Weekly live physio-led exercise classes with Kate with Q&A sessions
- Ongoing motivation and support throughout your prehab journey
- Connect with others going through the same experience
*Available as an add on when you purchase the main programme. Subscribe for as long as you need and cancel any time.
Discover Your Knee Replacement Readiness Score
Take our free 2-minute assessment to identify your strengths, uncover areas that may need more attention and receive personalised recommendations instantly.
Trusted By Healthcare Professionals
Top Consultant Knee Surgeon recommends
Total Knee Prehab
Top Consultant Sports Doctor recommends
Total Knee Prehab
Top Consultant Sports Doctor explains benefits of Prehab
Real Experiences From Patients Preparing For Surgery
Meet The Experts Behind Total Knee Prehab
Nell Mead
Specialist Physiotherapist & Course Creator
With over 25 years of clinical experience, Nell Mead has helped thousands of people recover from injury, surgery and long-term musculoskeletal conditions.
As a specialist physiotherapist and founder of How To Be Your Own Physio, Nell is passionate about empowering people with the knowledge, confidence and practical tools they need to take an active role in their recovery.
Total Knee Prehab combines Nell’s clinical expertise, evidence-informed approach and years of experience supporting patients through the knee replacement journey.
Kate Yeoman
Physiotherapist & Community Support Lead
Kate Yeoman is a physiotherapist with a Master’s degree in Physiotherapy and a BSc (Hons) in Sports Science. She brings extensive clinical experience and a passion for helping people move better, recover well and build confidence through rehabilitation.
As the face of the exercise videos within Total Knee Prehab, Kate will guide you through the practical elements of the programme. She will also be actively involved in the optional Community Membership Subscription add on, contributing to live Q&A sessions, community discussions and ongoing support to help keep you motivated and on track before surgery.
Give Yourself The
Best Possible Start Before Surgery
You may not be able to control when your operation takes place. But you can control how prepared you are when the day arrives. Join Total Knee Prehab today and start making the most of the time before surgery.
Frequently Asked Questions...
Still have questions?
We’ve answered some of the most common questions about Total Knee Prehab, the Knee Readiness Assessment and the Optional Community Support add-on Subscription.
Is Total Knee Prehab right for me?
The best place to start is with our free 2-minute Knee Readiness Assessment.
The assessment helps identify your strengths and highlights the areas that may benefit most from focused preparation before surgery. You’ll receive a personalised readiness score and recommendations, helping you decide whether Total Knee Prehab is right for you.
How soon before surgery should I start prehab?
Ideally, you should start at least 6–8 weeks before your surgery date to see optimal benefits. However, even 2–3 weeks of preparation can make a meaningful difference.
If you’re currently on a waiting list without a confirmed surgery date, starting now gives you the maximum time to prepare and build confidence before your operation.
Is this programme suitable if I have other health conditions?
The Total Knee Prehab programme includes modifications for a range of health conditions and fitness levels.
However, you should always consult your doctor or healthcare team before starting any new exercise programme, particularly if you have heart conditions, uncontrolled high blood pressure or other significant health concerns.
What equipment will I need?
Most exercises require minimal equipment, including a sturdy chair, a step and, for some exercises, light resistance bands.
All equipment requirements are clearly explained before you begin, and we’ve created a simple downloadable checklist so you know exactly what you’ll need.
How much time will I need to commit?
Each exercise video is between 2 and 8 minutes long.
We recommend around 30 minutes of exercise, 3–5 times per week. However, because the programme is flexible, you can break this into smaller sessions throughout the day if that works better for you.
The programme is designed to fit around your life, not take it over.
Will this be too difficult if I'm in pain?
No. The programme begins with a thorough assessment and is designed to meet you at your current level of ability.
Exercises can be adapted to suit different levels of pain, mobility and fitness, helping you build strength and confidence gradually and safely.
Can I do this programme if I've already had my other knee replaced?
Absolutely.
Many participants have previously had one knee replaced and often tell us they wish they had known about prehabilitation before their first surgery.
How does the assessment help me know which exercises to focus on?
The assessment measures key areas including strength, mobility, balance and functional movement.
Your results are compared with evidence-based target values, helping you identify your priority areas. This allows you to focus on the exercises and resources most relevant to your needs, rather than following a generic one-size-fits-all programme.
What's the difference between the Main Course Programme and the Community Support Add-on?
The Main Course Programme (£100) includes lifetime access to the complete Total Knee Prehab programme, including the assessment, educational content, core exercise modules and targeted resources.
The optional Community Support Add-on (£5 per month) provides access to our private Facebook community, ongoing support from Nell and Kate, and regular live physiotherapist-led exercise sessions with Kate.
The Main Course Programme contains everything you need to prepare effectively for surgery.
The optional Community Support Add-on enhances your experience with access to a private Facebook community, regular live exercise sessions with Kate, expert guidance from Nell and Kate, and the opportunity to connect with others preparing for knee replacement surgery.
I've already been given exercises by my hospital. Do I still need this programme?
Many patients are given a small number of exercises before surgery.
Total Knee Prehab goes beyond exercises alone by combining assessment, education, personalised guidance, progress tracking and expert support to help you prepare physically and mentally for surgery.
What happens after I purchase?
You’ll receive email confirmation of your purchase immediately.
You’ll then receive another email with your login and password set up.
You will then have access to all course materials and resources.