How To Be Your Own Physio, The New Book by Nell Mead
Total Knee Prehab: Prepare Your Body For Successful Surgery
Get Ready for a Faster, Smoother Recovery After Knee Replacement
Preparing for knee replacement surgery doesn’t start in the hospital – it starts right now, at home, with you. If you’re scheduled for a knee replacement and want to make the most of your time while you wait, then the Total Knee Prehab programme is for you.
Why Prehab Matters
The Science Is Clear
Research shows that patients who undergo structured prehabilitation before knee replacement surgery experience significant benefits:
Shorter Hospital Stays
3.9 days shorter on average
Reduced post-operative pain
and improved functional outcomes
Faster achievement of functional milestones
after surgery
Better balance and stability
critical since 24% of patients fall in the first year after surgery
But it's not just about the statistics. It's about giving you confidence, control, and the best possible outcome from your surgery.
The strongest predictor of how well you’ll do after surgery is how strong and mobile you are going into it. Yet most patients receive little guidance on how to prepare physically. Every person’s knee is different — what one patient needs to focus their prehab on will be completely different from the next patient.
Faster achievement of functional milestones
How The Programme Works
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.
Baseline Assessment
Start with our comprehensive assessment that measures your current:
- Strength in key muscle groups
- Flexibility
- Balance and stability
- Functional mobility
This creates your personalised starting point and helps track your progress.
Customised Prehab Programme
Based on your assessment, you’ll be guided to undertake a tailored programme focusing on the areas you need most:
- Lower Body Mobility
- Muscle Activation
- Strengthening
- Balance Training
- Functional Movement
Easy-to-Follow Video Instruction
- Clear demonstrations of each exercise
- Modifications for different ability levels
- Progressions as you get stronger
Progress Tracking
- 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
Foundation Package
(One-Time Payment)
£100 – Lifetime access to:
- Comprehensive pre-surgery assessment protocol
- Core modules for everyone (Education, Foundation, and Home Prep)
- 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, Functional Mobility, and Cardio)
- Clear guidance on which modules to prioritise based on your individual assessment results
- Reassessment tools to track your progress
Community Support Subscription
(Optional Monthly Upgrade)*
£5/month – Everything in the Foundation Package, plus:
- Access to our private Facebook community of knee replacement patients
- Weekly live physio-led exercise classes with Kate
- Ongoing motivation and support throughout your prehab journey
- Connect with others going through the same experience
*Available as an add-on to the Foundation Package. Subscribe for as long as you need and cancel anytime.
Is Your Knee Ready for Surgery?
Take our free mini assessment to see how prepared your body is for knee replacement surgery. You'll receive a personalised report highlighting your strengths and areas for improvement.
FREE Total Knee Prehab Taster Assessment
Discover your current readiness for surgery and receive personalised recommendations
Expert Endorsements
What Doctors Say About Total Knee Prehab
Top Consultant Knee Surgeon recommends Total Knee Prehab
Top Consultant Sports Doctor recommends Total Knee Prehab
Top Consultant Sports Doctor explains benefits of Prehab
Success Stories
Hear From People Just Like You
About The Creators
Nell Mead
is a specialist physiotherapist with 25+ years of experience, including 10 years as a physiotherapist in the British Army. She specialises in helping people with long-term and complex conditions, including preparing patients for orthopaedic surgery and optimising their recovery.
Nell’s approach is evidence-based and practical, focusing on what really works to improve surgical outcomes. She has helped hundreds of knee replacement patients achieve faster, smoother recoveries through targeted prehabilitation.
Her book “How To Be Your Own Physio” has become a trusted resource for patients who want to take an active role in their recovery.
Kate Yeoman
Ready to Take Control
of Your Surgery Outcome?
Don't leave your recovery to chance. Prepare your body now for the best possible outcome after knee replacement surgery.
Start Your Knee Prehab Today
£100 one-time payment for lifetime access Optional £5/month Community Support available as an add-on
Frequently asked questions...
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 significant difference. If you’re on a waiting list without a specific date, starting now gives you the maximum benefit time
Is this programme suitable if I have other health conditions
The Total Knee Prehab programme includes modifications for various health conditions and fitness levels. However, you should always consult your doctor before starting any new exercise programme, especially if you have heart conditions, uncontrolled high blood pressure, or other significant health concerns.
What equipment will I need?
Most exercises require minimal equipment – you’ll need a sturdy chair, a step, and possibly some light resistance bands (which can be purchased inexpensively online). All equipment requirements are clearly explained before you begin.
How much time will I need to commit each day?
Each exercise video is between 2-8 minutes long. We recommend doing around 30 minutes of exercises, 3-5 times per week – but because all the videos can be done individually, you don’t have to do the whole 30 minutes at once – doing 10 minutes three times a day is just fine. The programme is designed to fit into your daily life, not dominate it.
Will this be too hard for me if I'm in pain?
The programme starts with a thorough assessment and begins at your current ability level, with modifications for pain and mobility limitations. We focus on working within your comfort level while gradually building strength and function
Can I do this programme if I've already had my other knee replaced?
Absolutely! In fact, many of our most successful participants have had their other knee replaced previously and wish they’d known about prehab for their first surgery!
How does the assessment help me know which exercises to focus on?
Our comprehensive assessment measures your strength, mobility, balance, and functional abilities across various tests. After completing the assessment, you’ll compare your results with the normative values we provide to identify your priority areas. For example, if your VMO test score is below target, you’d focus on the Quads module first. If your balance tests show weakness, you’d prioritise the Balance module. This targeted approach ensures you’re working on the areas that will give you the best results for your specific situation, rather than following a one-size-fits-all programme.
What's the difference between the Foundation Package and Community Support subscription?
The Foundation Package (£100) gives you lifetime access to all the core content you need for effective prehab, including the assessment protocol, essential modules, and targeted optional modules based on your results. The Community Support subscription (£5/month) is an optional add-on that provides access to our private Facebook community of knee replacement patients and weekly live physio-led exercise classes with Kate. Many people find the additional support and motivation from others going through the same journey to be invaluable, but the Foundation Package contains everything you need to successfully prepare for surgery.