We offer live, one-to-one online rehab for pre and post orthopedic surgery. We design your program according to your surgeon’s plan, recovery phase and your everyday life.
Patients planned for orthopedic surgery, those in post-operative recovery and seniors or working professionals looking for guided recovery at home.
Usually pre-op is 4-8 weeks prior to surgery. Your post op is 12 weeks or more depending on type of surgery and your surgeon's rules.
You connect for live, one-to-one online video sessions. In between these sessions you'll also have a structured home exercise program.
Knee & hip replacement, ACL reconstruction, shoulder surgery, spine surgery, fracture recovery and arthroscopy.
We work on your current physical limitations from simple bed mobility to complex functional and activity training.
We help you build strength, mobility, and movement confidence safely while tracking your personal baseline instead of a generic goal.
Surgery Repairs The Joint. Rehabilitation Restores The Movement
A torn ligament can be repaired by surgery or a worn-out joint can be replaced. Surgery, however, does not automatically restore the strength, coordination and confidence you need to move normally again. You get that movement back through structured, progressive rehabilitation.
Pain, swelling and less movement before and after surgery can weaken your muscles. If not exercised properly, this weakness can make simple activities such as standing, walking or climbing stairs more difficult.
Stiffness in your joint is normal after surgery. If you don’t begin gentle exercises at the right time, swelling and scar tissue can limit your movement, making everyday tasks more difficult and uncomfortable.
Many people move less before surgery because of pain, and recovery often reduces activity even more. Rehabilitation helps you regain flexibility, improve your walking pattern, and restore the confidence to move freely again.
Surgery is not always the end of the pain. Weak muscles, stiff joints and poor movement patterns can all place additional stress on other areas of the body. A good rehab program will reduce this stress and allow for a more comfortable recovery.
You may not be as steady on your feet after surgery as you were before. Weak muscles and low confidence can increase your chances of falling—especially after you’ve had a joint replacement. Balance training makes you feel safer and more stable as you recover.
If you don’t do rehab, or if you try to rush the process, you could end up taking longer to recover. Research has shown that structured exercise before and after surgery for hip and knee replacements helps people to recover better, improve their mobility and often return to their daily activities sooner.
“Prehab”…Preparing Your Body Before Your Surgery Date
Pre-operative rehabilitation, commonly referred to as prehab, is a structured exercise program undertaken in the weeks prior to a planned surgery. The goal is simple: come into the operating room with as much strength, flexibility and functional capacity as your condition allows, so that recovery afterward has a stronger foundation to build on.
We strengthen the muscles around the joint that is to be operated on. Stronger muscles can help to support the joint better during recovery.
We use gentle stretching and mobility work. This helps to keep good motion in the joint prior to surgery.
Research suggests prehab helps people bounce back better in the first few weeks after surgery to replace a hip or a knee. After the operation they may find it easier to walk and do everyday activities.
Pre-operative fitness can help prepare the body for recovery. Many surgical recovery programs include exercise and lifestyle improvements before operation.
Being stronger going into surgery can make daily tasks easier afterward. You may find it easier to do things like walking, standing and climbing stairs.
Several studies have shown that pre-operative exercise can reduce hospital stay post joint replacement. Good preparation can help to ensure that your recovery from the operation is as smooth as possible.
Recovery Happens in Stages…Not All At Once.
Post-operative rehabilitation follows the natural healing timeline of your tissues. Pushing too hard too fast hurts the healing structures. Moving too little slows down your overall recovery. ThriveCore coaches design each stage around your surgeon’s rules and your body’s reaction to exercise.
We help you manage pain and swelling, pump your ankles, perform gentle range-of-motion movements, and move safely while strictly following your surgeon's post-op protocol.
As swelling & inflammation subsides we begin progressive range of motion exercises, light resistance work and walking/movement pattern corrections.
We help you build load tolerance, balance, and practical movements like standing up from a chair, climbing stairs, and mimicking daily tasks.
We guide you toward your personal activity goals, whether that means walking distance, sports, or work duties, backed by a lasting maintenance plan.
Rehabilitation Programs Built Around Your Specific Surgery
How Do You Know It’s Time to Start?
It’s normal to have some pain after an operation but this should improve with time. If it lasts longer than you expect, or gets worse you may require rehabilitation.
Some weakness is expected after surgery. If your operated arm or leg is much weaker than the other side, rehabilitation can help you to rebuild it safely.
As you heal, walking should get easier. If you are still taking short steps or limping with a cane this is a sign you may need more help.
Your joint should slowly feel easier to move. If you still have difficulty bending, straightening or reaching, guided exercises can help improve your mobility.
Feeling unsteady after surgery increases your risk of falls. Balance exercises can help you feel more stable and confident as you go about your daily activities.
Post surgery some swelling is expected. If it lasts for weeks or returns it may prolong your recovery and you should have it checked.
Gradually, your joint will heal and you’ll regain movement. If you’re on a plateau in your progress, rehab can safely help you improve your flexibility.
Trying to move after surgery is scary to a lot of people. If your doctor has cleared you, but you’re still worried about walking or exercising, rehab can help you regain your confidence.
A Coach-Led Program, Not A Video Library
Your recovery is unique. Your rehabilitation should be, too. At ThriveCore, you’ll be matched with a coach who will walk you through every step of your recovery with a plan that is customized to your surgery, your goals, and your progress.
First we’ll learn about your surgery, how you’re moving now, your pain levels and your goals for recovery. This allows us to develop a rehabilitation plan to suit your needs.
We don’t use the same plan for everybody. Your exercises are appropriate for your stage of recovery and evolve as you progress.
We make your exercises harder and harder step by step. You can safely build strength without rushing your recovery.
We help you rebuild the muscles that support your joint. Stronger muscles help you to be steadier and make daily movements easier.
Gentle range-of-motion exercises help to reduce stiffness and increase your joint’s mobility. We always work within your doctor’s recovery protocols.
We use simple balance exercises to improve your stability and decrease your risk of falling. This will also help you to move with more confidence.
Good nutrition helps heal and recover. We provide easy tips to help you nourish your body through rehab.
Attend live online sessions from the comfort of your home. Get expert advice without visiting a clinic or gym.
Six Stages, One Continuous Plan
First we go over your surgery information, medical history and level of movement. This will help us create a rehabilitation plan suitable to your recovery.
We use gentle exercises to help ease your pain without overworking your body. All sessions are within your range.
We teach you how to use your joint better with safe guided exercises. Improved mobility makes daily tasks easier.
Your body heals and we gradually add strengthening exercises. This rebuilds the muscles that support your joint and keeps it safe.
We help you to practise movements you do every day, like walking, sitting, standing and climbing stairs.
Recovery does not end with rehabilitation. We have a simple plan to keep you moving, moving forward and keep your joints strong for the future.
An Illustrative Week From A Mid-Stage Knee Recovery Plan
Every plan is unique to the individual. This table displays the structure a patient might experience roughly six to eight weeks after knee surgery once they receive clearance for light resistance work.
| DAY | EXERCISES | DURATION | GOAL |
| Mon | Guided mobility + light resistance band work | 30 min | Maintain range of motion |
| Tue | Balance drills + walking practice | 25 min | Improve stability |
| Wed | Rest / gentle stretching | 15 min | Recovery |
| Thu | Progressive strength training (live session) | 35 min | Build muscle support |
| Fri | Functional movement (sit-to-stand, stairs) | 25 min | Daily task readiness |
| Sat | Low-impact conditioning | 30 min | Build endurance |
| Sun | Rest / self-guided mobility | 15 min | Recovery |
What A General Recovery Arc Can Look Like
Everyone heals at their own time. How long it takes to recover depends upon the type of surgery you had, your general health, your age and how well you follow your rehabilitation program.
Manage swelling and pain. Gentle movements will help healing and prevent stiffness.
Simple exercises to get you moving, increase your mobility and decrease swelling.
Increase the joint’s range of motion and start gentle strengthening exercises
Build strength. Do usual daily activities like walking, standing and climbing stairs.
Build your strength, balance and endurance to move more easily and with confidence every day.
Do your normal activities and keep exercising in the long run to maintain your strength and mobility.
Structured Recovery Support, Wherever You Are
What Structured Recovery Can Look Like
Not all procedures require rehab, but many planned joint surgeries benefit from building strength and mobility beforehand to help make an easier early recovery. Your surgeon will let you know if prehab is for you.
Post-operative rehab starts as soon as your surgeon or physiotherapist gave you the green light to start moving safely (depending on your procedure). Pre-operative rehab starts four to eight weeks before your surgery if you have a date for your surgery.
Yes, but you’ll have to abide by the safety limits and recovery guidelines your surgeon has set for you. Rather than using a generic template, our coaches build your exercise program from those specific medical guidelines.
Yes it can be a safe option as long as your sessions are live and supervised by a coach who follows your surgeon’s rules and healing stage. We customize your exercises based on your feedback and pain levels at every single session.
Most of the early exercises are bodyweight or use simple tools such as resistance bands. As you move through the program, we might suggest using light dumbbells, or a stability tool.
Yes. Older adults undergo a large percentage of orthopedic surgeries such as joint replacements and our programs focus heavily on age-appropriate pacing, balance and fall prevention.
Yes. Every session is designed to be done at home, so you only need a small, clear space to get started.
This will depend on your surgery and your personal recovery goals. Some patients have a focused 6-8 week programme, others have a phased plan over a number of months. We will recommend a schedule after your assessment.
Yes. Family members can take part in sessions, which is a great help when patients need help with moving, positioning, or home safety during early recovery.
Recovery times are highly variable depending on the procedure, age and health status. You can expect to be in recovery mode from a few weeks for minor arthroscopic procedures to six to twelve months for full functional recovery of major joint replacements.
You may feel a little discomfort with the rehabilitation exercises but stop if you experience any sharp or increasing pain. We will modify your intensity level based on your feedback and we will communicate any symptoms of concern to your medical team.
Akanksha is a certified fitness trainer with a specialisation in medical and hormonal fitness. She founded ThriveCore after seeing how many women with PCOS were given completely wrong exercise advice. She and her team have worked with women across India, the USA, Canada, UK, Singapore, and Germany — and she still personally reviews every member's programme before it goes out.
Find the right expert-guided fitness program based on your health condition, recovery stage, or fitness goal.
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