Post-Surgery Check-In
Your surgery date has passed - we'd love to know how it went.
Today's Exercises
Daily Check-In
How are you feeling today?
Your Why
Your Exercise Programme
Every session makes you stronger. You're doing brilliantly.
ð§ Daily Isometric Holds
Gentle strength you can safely do every day - perfect on days your joint feels too sore for the full session. Nothing moves: you simply tighten the muscle and hold.
ðĄ Exercise Tips
- Warm up first - Walk around the room for 2-3 minutes or march on the spot
- Hold on to something sturdy - A kitchen worktop or the back of a heavy chair
- Pain is normal, sharp pain is not - If something hurts sharply, stop that exercise
- Breathe normally - Don't hold your breath during exercises
- Rest days are important - Your muscles need time to recover and get stronger
- Consistency beats intensity - Doing a little every day is better than a lot once a week
Nutrition
Eat well, feel well, prepare well
ð Your Numbers
Your Daily Targets
âïļ Update Your Details
Change any of these to recalculate your targets.
ð My Shopping List
Your shopping list is empty.
Add recipes from the Recipes tab to build your list!
âïļ Log Your Weight
Weigh yourself at the same time each day for the most accurate tracking - first thing in the morning is best.
ð Your Weight Trend
Your Mindset
A positive outlook is your greatest asset
ð Mindset Modules
Read through these at your own pace. Each one covers something that will genuinely help you prepare - backed by evidence, not waffle.
Getting Ready
Practical preparation for your surgery
Hospital Bag Checklist
Everything you need to pack - with tick-off list
Preparing Your Home
Make your home recovery-ready before you go in
Equipment & Aids
Handy, no-install kit that makes recovery easier
Questions for Your Surgeon
Important questions you might want to ask
What Happens on Surgery Day
A step-by-step guide to the day itself
Healthy Habits
Two of the most powerful things you can do before surgery
Cutting down on smoking and alcohol before your operation can genuinely change how well it goes - fewer complications, better healing, and a smoother recovery. Below we explain why they matter for your joint replacement, and point you to the best free, expert help to make a change. It is never too late, and even cutting down helps.
Smoking
Why it matters for your operation
- Better wound healing. Smoking narrows your blood vessels and lowers the oxygen reaching your tissues, which slows healing of the surgical wound.
- Lower risk of infection. People who smoke have a higher risk of wound and deep joint infection after joint replacement.
- Stronger bone healing. Smoking can interfere with how the bone bonds to your new joint.
- A safer anaesthetic and lungs. Stopping reduces breathing problems and chest infections around the time of surgery.
Get expert help (free)
These NHS services are free and roughly triple your chances of stopping for good compared with going it alone:
You can also ask your GP, pharmacist, or surgical team - they can refer you and discuss aids like patches or gum.
Alcohol consumption
Why it matters for your operation
- Less bleeding. Regular drinking can affect how your blood clots, raising the risk of bleeding during and after surgery.
- Lower risk of infection and complications. Cutting down before surgery is linked to fewer post-operative problems.
- A safer anaesthetic. Alcohol can interact with anaesthetic and pain medicines.
- Better recovery. Drinking less supports your sleep, your weight, and your body's ability to heal.
Get expert help (free)
If you drink heavily or every day, please speak to your GP before stopping suddenly - they can help you cut down safely.
ðŽ Talk to your team
Your surgeon, GP, and practice nurse want to help you prepare - tell them you're trying to cut down on smoking or alcohol before surgery, and they can support you. Joint Journey offers general information and signposting; it isn't a substitute for advice from your own healthcare team.
How to Use Joint Journey
Everything you need to know to get the most from this programme.
ðïļ The idea is simple: The NHS waiting list for joint replacement surgery is long. Rather than spending that time in pain and frustration, let's use it to get you as strong, healthy, and prepared as possible - so you go into surgery in the best shape you can, and come out the other side faster.
What Is Prehabilitation?
Prehabilitation ("prehab") means preparing your body and mind before surgery. Research consistently shows that people who do prehab before joint replacement surgery:
- Recover faster after surgery
- Have shorter hospital stays
- Experience less post-operative pain
- Return to normal activities sooner
- Feel more confident and less anxious going into surgery
Joint Journey brings all of this together in one place.
The Four Pillars
1. Exercise
A 12-week progressive exercise programme. Starts gentle and builds gradually.
Aim: 3-4 sessions per week, ~25 mins each.
2. Nutrition
30+ recipes, calorie calculator, weight tracker, and shopping list builder.
Aim: Follow at your own pace. Small changes add up.
3. Mindset
Eight evidence-based modules on pain, anxiety, sleep, motivation, mental rehearsal, and mental prep.
Aim: Work through one module per week.
4. Getting Ready
Hospital bag checklist, home prep, surgeon questions, and what happens on the day.
Aim: Read these in the weeks before surgery.
How Often Should I Use It?
| Activity | How often | Time |
|---|---|---|
| Exercise | 5-6x per week | ~25 min |
| Mood check-in | Daily | 30 sec |
| Weight log | 2-3x per week | 1 min |
| Mindset module | 2 per week | 10-15 min |
| Try a recipe | 3-4 per week | Varies |
Don't worry about being perfect. Some weeks you'll do loads, other weeks life gets in the way. The important thing is to keep coming back.
The Oxford Score
When you start, we'll ask you to complete the Oxford Score - 12 questions measuring how your joint affects daily life. 6 months after surgery, we'll email you to complete it again so we can measure your improvement.
A Note on Safety
- This is not a substitute for medical advice - always follow your surgeon's instructions
- Stop if something hurts sharply - mild discomfort is normal, sharp pain is not
- Talk to your GP before starting if you have heart problems, respiratory conditions, or balance issues
Tips for Getting the Most Out of It
- Set a routine - same time each day works best
- Tell someone - accountability helps
- Track your progress - tick off exercises, log weight, check mood
- Be patient with yourself - some days will be hard, that's normal
- Read the mindset modules - they might be the most valuable part
- Try the recipes - they're really nice, easy, quick, and cheap
Questions?
Email us at hello@jointjourney.org - we'd love to hear from you.
Why It Works
The science behind your programme - and why your effort genuinely changes your outcome.
ðĄ The big idea: The fitter, healthier, and more prepared you are when you go into surgery, the faster and safer your recovery tends to be. You have months of waiting time, so let's put it to work.
Eat Well: Fuelling a Stronger Recovery
Good nutrition, and reaching a healthier weight if you need to, gives your body the best possible foundation for surgery and recovery.
- Lower surgical risk - a healthier weight reduces the strain on your heart, lungs, and circulation during the operation.
- Stronger wound healing - good nutrition supports faster, more reliable healing.
- Less strain on your new joint - carrying less excess weight means less force through the joint with every step.
- Better fuel for recovery - protein, fruit, and vegetables give your muscles the building blocks to repair.
Exercise: Stronger In, Faster Out
How strong and mobile you are going in is one of the biggest predictors of how quickly you recover.
- Less time bed-bound - stronger legs mean you can stand and take those first steps sooner, reducing the risk of complications.
- Better stability - strong muscles support and protect your new joint.
- Improved range of movement - staying mobile now makes it easier to regain it afterwards.
- "Banking" strength - the more you build now, the higher your starting point after surgery.
Mindset: Getting Prepared
Surgery is as much a mental challenge as a physical one. Feeling informed and in control has a real, measurable effect on recovery.
- Knowing what to expect - understanding the process helps you stay calm and in control.
- Lower anxiety, better recovery - relaxation, sleep, and managing worry make a genuine difference.
- Motivation that lasts - believing your effort matters keeps you doing the things that drive results.
The Evidence Behind This
Our content is developed with reference to guidance from NICE, the NHS, the Chartered Society of Physiotherapy, the British Dietetic Association, and published research on prehabilitation. It isn't a substitute for personalised medical advice - always follow your own surgeon, physiotherapist, and GP.
About Joint Journey
Built by a surgeon who got tired of seeing patients wait without preparing.
The Problem
Every year, over 200,000 people in England are listed for hip or knee replacement surgery. Most wait 6 to 12 months - some much longer. During that time, pain limits their activity. They lose muscle. They gain weight. They worry about surgery. By the time their date arrives, they're often in worse shape than when they were first listed.
That's a huge amount of wasted time. And it doesn't have to be that way.
The Idea
The evidence on prehabilitation is clear. Patients who engage in structured exercise, maintain a healthy weight, and go into surgery with confidence have:
- Shorter hospital stays
- Fewer complications
- Less pain after surgery
- Faster return to normal activities
- Higher satisfaction with their outcome
The idea behind Joint Journey is simple: use the waiting time to prepare. Turn months of frustration into months of progress.
Who's Behind This
Joint Journey was created by Mr Benjamin Zucker, an orthopaedic surgeon.
Ben is training in the prestigious Bristol orthopaedic rotation. He is undertaking a doctorate in risk management and implant selection in total hip replacement, and is a graduate of both the University of Cambridge and Imperial College London.
In his clinical work, Ben sees first-hand the difference that preparation makes. The patients who arrive for surgery having done their exercises, managed their weight, and understood what to expect consistently do better. The problem is that most patients don't have access to structured prehabilitation.
Joint Journey exists to fix that. A digitally delivered, evidence-based prehabilitation programme that anyone waiting for joint replacement surgery can use.
What This Is (And What It Isn't)
Joint Journey is:
- A structured programme of exercises for hip and knee replacement patients
- Evidence-based nutritional guidance
- Mindset support to build confidence and manage expectations
- Practical preparation guides for surgery day and beyond
Joint Journey is not:
- A substitute for your surgeon, physiotherapist, or GP
- Personalised medical advice
- A guarantee of any particular outcome
Always follow the specific advice of your healthcare team.
The Evidence
Content developed with reference to guidelines from NICE, the NHS, the Chartered Society of Physiotherapy, the British Dietetic Association, and published clinical research.
Get In Touch
Email: hello@jointjourney.org
After Your Surgery
Information for when your operation is done â read it now so you know what to expect
Your First Few Weeks at Home
Support, pain relief, swelling and when you can drive
Hip Precautions
Important movements to avoid after hip replacement
Knee Replacement Guide
What to expect and how to manage after knee surgery
My Joint Score
Oxford Score - a validated measure of how your joint affects your daily life
Oxford Score
My Account
Manage your profile and settings
Profile
My Progress
Exercise Programme
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Mindset Modules
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Getting Ready
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