1 range-of-motion exercise
Example: heel slides or easy pedaling.
Progress without rushing
Change one thing at a time.
More is not always better. Build tolerance by improving control first, then gradually changing the amount or difficulty.
A simple progression order
Improve the movement
Use a comfortable range and slow, controlled form.
Add repetitions
Increase by a small amount only when your current amount feels manageable.
Add another set
Move from one set to two before making the exercise much harder.
Add light resistance
Use a light band or ankle weight without sacrificing control.
Move to a harder position
Progress from lying down to seated, then to supported standing and functional movement.
Quick-start routine
Your first 5–10 minutes
2 strength exercises
Example: quad sets and seated knee extensions.
1 hip or calf exercise
Example: hip-abduction slides, bridges, or calf raises.
1 functional movement
When ready: raised sit-to-stands, supported marching, or a short walk.
Start with one set.
Practice three to five days per week if your knee tolerates it. Your individual plan may need to be different based on surgery, injury, other health conditions, or guidance from your clinician.
Use your response as feedback
Green, yellow, and red signals
Green: continue
Mild effort or discomfort that settles and does not leave your knee meaningfully worse afterward.
Yellow: adjust
A noticeable increase in pain, stiffness, or swelling that lingers. Reduce the range, repetitions, resistance, or exercise level next time.
Red: stop and get help
Severe or rapidly worsening pain, a hot or red joint, inability to bear weight, new calf swelling, chest pain, or shortness of breath.
Pain does not automatically mean damage—but it should not be ignored.
Severe, sharp, worsening, or persistent symptoms deserve evaluation. A physical therapist can help match exercise selection and dosage to your knee and your goals.