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Ankle Arthroscopy (Cartilage Repair) Starter Exercise Guide
A short starting program — 8 exercises drawn from the full 42-exercise program. These are the movements most people begin with.
Before you begin. This is general guidance, not a personal prescription. If your surgeon or therapist has given you a different program or different limits, follow theirs.
1. Elevation & Swelling Control
What it helps: Bringing the leg up reduces swelling and supports healing in the early weeks — simple, and it speeds your comfort.
How often: several times a day.
- Lie back and prop the foot above the level of your heart on pillows.
- Rest like this regularly through the day, especially after being up.
- Use ice as directed by your surgeon.
Tip: Elevation is one of the most helpful things you can do early on.
2. Gentle Ankle Range of Motion
What it helps: Eases motion back into the ankle so it stays supple, within the limits your surgeon sets.
How often: 2-3 sets of 10, as directed.
- Seated, slowly point your foot down and bring it back toward neutral.
- Gently move the foot side to side.
Tip: Stay within a comfortable, pain-free range — avoid forcing the foot.
3. Ankle Alphabet
What it helps: Moves the ankle through its full range while you trace each letter — restoring motion in every direction.
How often: 1-2 sets of A–Z, a few times a day.
- With the leg supported, slowly "draw" each letter of the alphabet using your big toe.
- Move from the ankle, keeping the leg still.
Tip: Move within a comfortable, pain-free range.
4. Ankle Pumps
What it helps: Keeps blood moving to reduce swelling and the risk of clots while you're less active — small, frequent, and important early on.
How often: 20 repetitions, several times a day.
- Flex your foot up, pointing your toes toward the ceiling.
- Point your toes down, away from your body.
Tip: Move slowly and with control.
5. Toe Curls
What it helps: Strengthens the small muscles under the foot that support your arch and grip the ground.
How often: 2 sets of 10-15, daily.
- Seated with your foot flat, curl your toes downward as if gripping the floor.
- Hold briefly, then relax.
Tip: Keep the motion gentle and controlled.
6. Quad Sets
What it helps: Wakes up the quadriceps — the big thigh muscles that support and control your knee. Getting them firing is the foundation of a strong, steady leg.
How often: 2-3 sets of 10, a few times a day.
- Sit or lie with your leg straight.
- Tighten the muscle on top of your thigh, pressing the back of your knee down.
- Hold briefly, then relax.
7. Straight Leg Raises
What it helps: Builds quad and hip strength while the knee stays straight, so the muscle works hard without stressing the joint.
How often: 2-3 sets of 10, once or twice a day.
- Lie down with one leg bent and the other straight.
- Tighten your thigh and lift the straight leg a few inches.
- Lower slowly.
Tip: Keep the knee straight as you lift.
8. Core Activation
What it helps: Switches on the deep core muscles that stabilize your pelvis and spine, giving your hips a solid platform to move from.
How often: 2-3 sets of 10, daily.
- Lie or sit comfortably.
- Gently draw your belly button toward your spine.
- Hold a few seconds while breathing normally, then relax.
Tip: Avoid holding your breath.
See the complete 42-exercise program, phase by phase.
What to expect in recovery
The full recovery guide for this procedure: Ankle Arthroscopy – Cartilage Repair recovery.
Recovery reading
Browse all exercise guides · Condition guides · Recovery education library
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These are general exercise guides, not a personal prescription. The repetitions and frequency shown are what's commonly used — your own surgeon or therapist may advise something different, and their guidance comes first.