Safety First!
Before jumping in:
- Always consult your healthcare provider or physical therapist to confirm which moves are safe.
- Move carefully and respect discomfort—no pain means a go; pain means stop or regress.
- Focus on clean form, slow motion, and proper breathing.
Workout 1: “First Steps”—Immediate Post-Injury Mobility & Circulation
Goal: Reduce swelling, regain gentle motion, and maintain circulation without stress.
Frequency: 2–3x per day, as tolerated.
| Exercise | Description |
|---|---|
| Ankle Pumps | Lying or seated, slowly flex and point your toes to encourage leg circulation. |
| Quad Sets | Sit with injured leg straight, contract thigh (push knee into floor), hold 5 sec, relax. Repeat. |
| Heel Slides | Lying down, slowly slide heel toward your glutes as far as comfortable, then back. |
| Seated Knee Extension | Sit in chair, straighten knee and hold 3–5 sec, lower slowly. |
| Passive Knee Hang (if cleared) | Sit on table/bed with leg relaxed, let knee gently hang for gravity-assisted stretch. |
Why it works:
These ultra-gentle, no-weight moves help decrease swelling, “wake up” supporting muscles, and restore the knee’s natural range a little at a time.
Workout 2: “Growing Stronger”—Mid-Recovery Strength & Mobility
Goal: Restore strength and stability, introduce light functional movement, and rebuild motor control.
Frequency: 3–4x per week, as comfortable.
| Exercise | Description |
|---|---|
| Straight Leg Raise | Lie on back, one knee bent, slowly lift other leg to height of the bent knee, lower. |
| Side-Lying Hip Abduction | Lie on uninjured side, raise top leg, pause, lower (keeps hip/knee aligned). |
| Mini Squats (with support) | Stand, holding chair or counter, bend knees a few inches, keeping weight over heels. |
| Step-Ups (low step) | Step up with injured leg, straighten, step down slowly; control is key. |
| Standing Hamstring Curl | Stand, gently bend knee, bringing heel toward glutes, hold, lower slowly. |
Why it works:
You’ll start loading muscles supporting the knee—especially the quads, hips, and hamstrings—without risking reinjury. Stability and control take priority over depth or speed.
Workout 3: “Back in Action”—Pre-Return Conditioning & Functional Patterns
Goal: Build dynamic strength, balance, and confidence before returning to regular exercise or sport.
Frequency: 3–4x per week, progress as tolerated.
| Exercise | Description |
|---|---|
| Single-Leg Balance (Eyes Closed Progression) | Stand on recovering leg, balance 20–30 seconds. Close eyes or add soft surface for challenge. |
| Reverse Lunge to Knee Drive | Step back into gentle lunge (as tolerated), drive knee upward as you return to standing. |
| Lateral Step-Down | Stand on low step, slowly lower other foot to ground, focusing on knee alignment. |
| Glute Bridge Marches | In bridge position, alternate lifting each foot off ground, focusing on pelvic stability. |
| Partial Bodyweight Squat (if cleared) | Deeper squats, slow/even, arms in front for balance, only pain-free range. |
Why it works:
These moves bring you closer to real-life strength and control, retraining balance (especially side-to-side) and building powerful support for everything you love to do next.
Quick FAQ
Can I skip to advanced moves if I feel good?
Tempting, but slow progression is your best friend for long-term knee health. Master each stage before advancing.
What if I feel pain?
Stop and return to previous moves, or check with your healthcare provider.
How soon will I be “back”?
Every body and injury is unique—be patient and let progress (not pride) set your timeline!
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