A knee rehabilitation program of exercises designed to help you return to an active lifestyle after a knee injury or surgery. The program typically lasts 4 to 6 weeks or as advised by your doctor. It includes both strengthening and stretching exercises that target the muscles around the knee, such as the quadriceps, hamstrings, abductors, gluteus maximus, and gastrocnemius.

Getting Started

Before beginning, you should consult with your doctor to ensure proper technique and determine how often to perform the exercises. Stop if you feel pain and inform your doctor, who may adjust the program. A warm-up of 5 to 10 minutes with a low-impact activity like walking or cycling is recommended before each session.

Stretching Exercises

• Quadriceps Stretch: Stand and hold onto a chair for support. Bend one knee, bringing your heel toward your buttocks. Grasp your ankle and pull it closer, feeling a stretch in the front of your thigh. Hold for 30 seconds, keeping your back straight. Repeat 2 to 3 times on each leg.
• Lying Hamstring Stretch: Lie on your back with your knees bent. Lift one leg straight up and hold the back of your thigh, pulling your leg toward your head. Hold for 30 to 60 seconds, trying to keep your knee straight. Repeat 2 to 3 times on each side.
• Calf Stretch: Stand in front of a wall with one leg forward and slightly bent. The back leg should be straight with both heels flat on the floor. Lean your pelvis toward the wall to feel a stretch in your calf and Achilles tendon. Hold for 30 seconds, rest for 30 seconds, and repeat four times on each side.

Strengthening Exercises These exercises should be performed 4 to 5 times a week, with a stretching routine before and after.

• Half Squats: Stand with feet shoulder-width apart and extend your arms. Slowly lower your hips as if sitting in a chair, keeping your weight on your heels and avoiding bending forward. Hold for 5 seconds and then stand up. Repeat 10 times, working up to 3 sets of 10 repetitions.
• Calf Raises: Stand and hold onto a chair or wall for support. Lift one foot off the floor. Raise the heel of your supporting leg as high as you can, then lower it. Repeat 10 times and then switch legs. Work up to 2 sets of 10 repetitions.
• Hamstring Curls: Stand and hold onto a chair or wall for support. Bend one knee, raising your heel backward and upward as far as it can go. Hold for 5 seconds, then lower your foot. Repeat 10 times, then switch legs. As you get stronger, you can work up to 3 sets of 10 repetitions and add ankle weights.
• Leg Extensions: Sit on a chair with your back straight. Slowly raise one foot forward, straightening your knee and tightening your thigh muscle. Hold for 5 seconds, then relax and lower your foot. Repeat 10 times, then switch legs. Work up to 3 sets of 10 repetitions and add ankle weights as you get stronger.
• Supine Leg Raises: Lie on your back, propping yourself up on your elbows. Bend one knee, placing your sole on the floor. Lift your straight leg 6 to 10 inches off the floor while tightening your thigh muscle. Relax and lower your leg. Perform this 10 times, then switch legs. Work up to 3 sets of 10 repetitions and add ankle weights as you get stronger.
• Prone Leg Raises: Lie on your stomach with your face resting on your arms. Raise one leg up as far as it can go and hold for 5 seconds. Lower the leg down and rest for 2 seconds. Repeat 10 times for both legs. Work up to 3 sets of 10 repetitions and add ankle weights as you get stronger.