Bone Cyst Curettage with Bone Grafting — Complete Exercise Program

Ankle Pumps

Improves circulation and helps reduce swelling.

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.

1. Flex your foot up, pointing your toes toward the ceiling.
2. Point your toes down, away from your body.

Tips:

• Move slowly and with control.

Commonly done as 20 repetitions, several times a day.

Quad Sets

Re-activates the thigh muscle and supports knee control.

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.

1. Sit or lie with your leg straight.
2. Tighten the muscle on top of your thigh, pressing the back of your knee down.
3. Hold briefly, then relax.

Commonly done as 2-3 sets of 10, a few times a day.

Glute Squeezes

Gently re-engages the buttock muscles.

What it helps: Wakes up the glutes — the big muscles that steady and support your hip. Getting them firing again is the first step toward a hip that feels stronger and carries you with less strain on the joint.

1. Lie or sit comfortably.
2. Squeeze your buttock muscles together.
3. Hold a few seconds, then relax.

Commonly done as 2-3 sets of 10, a few times a day.

Straight Leg Raises

Strengthens the thigh while protecting the joint.

What it helps: Builds quad and hip strength while the knee stays straight, so the muscle works hard without stressing the joint.

1. Lie down with one leg bent and the other straight.
2. Tighten your thigh and lift the straight leg a few inches.
3. Lower slowly.

Tips:

• Keep the knee straight as you lift.

Commonly done as 2-3 sets of 10, once or twice a day.

Heel Slides

Encourages early, gentle knee motion.

What it helps: Coaxes gentle bending back into the knee — restoring the motion you need for stairs, sitting, and getting in and out of a car.

1. Lie on your back with your legs straight.
2. Slowly slide your heel toward you, bending the knee.
3. Slide it back down.

Tips:

• Only go as far as is comfortable.

Commonly done as 2-3 sets of 10, a few times a day.

Core Activation

Gentle core engagement to support posture and balance while you recover.

What it helps: Switches on the deep core muscles that stabilize your pelvis and spine, giving your hips a solid platform to move from.

1. Lie or sit comfortably.
2. Gently draw your belly button toward your spine.
3. Hold a few seconds while breathing normally, then relax.

Tips:

• Avoid holding your breath.

Commonly done as 2-3 sets of 10, daily.

Upper Body Conditioning

Keeps your arms and shoulders strong — helpful for crutches and staying active.

What it helps: Keeps your arms and shoulders strong — especially helpful for using crutches and staying active during recovery.

1. Sit tall in a chair without arms, both feet flat on the floor and your back supported.
2. Hold a light weight in each hand, arms relaxed at your sides, palms turned in toward your thighs.
3. Raise both arms out to the sides until they are level with your shoulders.
4. Lower them slowly back to your sides.

Tips:

• Stay seated and supported while you're non-weight-bearing.
• Light weights are plenty — a resistance band, or no weight at all, works just as well.
• The lift stops at shoulder height.

Commonly done a few times a week.

Walking with Crutches or Walker (Non-Weight-Bearing)

Safe, non-weight-bearing walking using crutches or a walker to protect the healing bone.

What it helps: Safe walking with crutches or a walker that keeps weight off the healing leg, protecting the bone while you stay mobile.

1. Keep all weight off the surgical foot, using your crutches or walker.
2. Take short, level trips as needed.
3. Keep the foot elevated when resting.

Tips:

• Follow your surgeon's weight-bearing instructions exactly in the early weeks.

Commonly done as needed.

Walking Program

Short, frequent walks build endurance and confidence.

What it helps: Comfortable, frequent walking keeps the joints loose, builds your stamina, and rebuilds confidence on your feet. Little and often beats long and tiring.

1. Take short walks at a comfortable pace.
2. Increase your distance gradually as you feel able.

Tips:

• Use your assistive device as directed.

Commonly done throughout the day.

Sit-to-Stand

Builds the strength and confidence to rise from a chair.

What it helps: Trains the exact strength you use to rise from a chair, a toilet, or a car. Stronger here means more independence and less of a struggle on tough days.

1. Sit at the edge of a sturdy chair.
2. Lean slightly forward and stand up.
3. Lower yourself back down with control.

Tips:

• Use your arms for support as needed.

Commonly done as 2-3 sets of 8-10, once or twice a day.

Standing Hip Extension

Strengthens the muscles behind the hip.

What it helps: Strengthens the muscles behind the hip that power you forward with each step and help you stand tall — the engine of a strong, even stride.

1. Stand holding a counter.
2. Move your leg straight back without arching your back.
3. Lower slowly.

Commonly done as 2-3 sets of 10-15, 1-2x daily.

Standing Hip Abduction

Strengthens the muscles on the side of the hip.

What it helps: Strengthens the outer-hip muscles that hold you steady whenever you're on one leg — which is every step you take. Stronger here, steadier hip.

1. Stand holding a counter for support.
2. Lift your leg out to the side, keeping it straight.
3. Lower slowly.

Tips:

• Keep your toes pointing forward.

Commonly done as 2-3 sets of 10-15, 1-2x daily.

Short Arc Quad

Strengthens the muscle that straightens the knee.

What it helps: Strengthens the quadriceps that straighten your knee — the muscle that keeps the knee stable and stops it buckling under you.

1. Lie on your back with a rolled towel or foam roll under your thigh.
2. Straighten your knee by lifting your foot, keeping the thigh resting on the roll.
3. Hold briefly, then lower slowly.

Tips:

• Keep the back of your thigh on the roll throughout.

Commonly done as 20 repetitions, 1-2x daily.

Seated Knee Extensions

Keeps the thigh strong while you stay off the foot.

What it helps: Keeps the thigh strong and the knee straightening well while you stay off your feet.

1. Sit tall in a chair with your back supported and your foot resting on a low stool.
2. Straighten your knee, lifting the lower leg until it is level with your thigh.
3. Hold for a moment, then lower it slowly back down to the stool.

Tips:

• Let your thigh do the work — the lift comes from straightening the knee.
• Your foot can stay relaxed. There is no need to hold it in any particular position.

Commonly done as 2-3 sets of 10, once or twice a day.

Hamstring Stretch

Keeps the back of the thigh flexible.

What it helps: Keeps the back of the thigh flexible so the knee moves freely and your stride stays comfortable.

1. Lie on your back, or sit with the leg extended.
2. Gently bring the straight leg toward you until you feel a stretch behind the thigh.
3. Hold, then relax.

Tips:

• A towel looped around the thigh can help. Hold 20-30 seconds.

Commonly done as 4-5 repetitions, daily.

Stationary Bike

Builds motion and endurance with low impact.

What it helps: Keeps the joints moving and nourished while you build endurance — all with no pounding. One of the gentlest ways to stay active when a joint is sore.

1. Set the seat so pedaling is comfortable.
2. Pedal at an easy pace.
3. Increase your time gradually.

Commonly done as directed.

Leg Press

Builds leg strength with adjustable resistance.

What it helps: Builds solid leg and hip strength with resistance you can dial precisely to your comfort.

1. Start with light resistance.
2. Press through your whole foot.
3. Return slowly.

Commonly done as 2-3 sets of 10-15, a few times a week.

Step-Ups

Builds strength for stairs and daily activity.

What it helps: Builds the leg and hip strength — and the control — for stairs, curbs, and everyday activity.

1. Step up onto a low step with your operative leg.
2. Step back down with control.

Tips:

• Hold a rail for balance.
• Going up stairs one foot at a time, holding the rail, is this exercise at this stage. If that is how you manage stairs at home, you are already doing it.

Commonly done as 2-3 sets of 10, once or twice a day.

Single-Leg Balance

Improves balance and stability.

What it helps: Trains your hip and leg to stay steady when all your weight is on one side — which is most of walking. Better balance means a surer, more confident step.

1. Stand near a counter for safety.
2. Lift one foot and balance on the other leg.
3. Hold as able.

Tips:

• Holding the counter with one or both hands still counts. Letting go comes later, if it comes at all.

Commonly done daily.

Mini Squats

Builds leg strength through a comfortable range.

What it helps: Builds hip and leg strength through a comfortable range, so everyday moves — sitting, standing, bending — take less out of your joints.

1. Stand holding a counter.
2. Bend your knees a small amount, keeping them behind your toes.
3. Return to standing.

Tips:

• Keep the movement small — this is not a deep squat.
• If bending under your own weight is not available yet, standing up from a higher chair asks the same muscles with less load.

Commonly done as 2-3 sets of 10, once or twice a day.

Progressive Walking Program

Keep building your walking distance and pace.

What it helps: Keep building your walking distance and pace — steady gains in endurance and confidence on your feet.

1. Walk on level ground at a comfortable pace, landing on the heel and rolling through the foot.
2. Add a few minutes to the walk before you add speed or hills.
3. Go a little further each week rather than a lot further in one day.

Tips:

• Turning back while you still feel good is how the distance builds.
• Supportive shoes make more difference than the route does.
• The three figures here are the same walk with a longer stride, not a faster one - an even stride matters more than pace.

Commonly done daily.

Heel Raises

Strengthens the calf and improves balance.

What it helps: Strengthens the calf and steadies your balance, rebuilding the push-off that drives walking.

1. Stand holding a counter.
2. Rise up onto your toes.
3. Lower slowly.

Commonly done as 2-3 sets of 10-15, once or twice a day.

Core Strengthening

Supports posture and overall stability.

What it helps: Builds the core that holds your trunk steady, supporting your posture, your back, and everything you do on your feet.

1. Lie on your back with your knees bent, feet flat and arms resting at your sides.
2. Gently tighten your stomach muscles, as though bracing.
3. Lift your hips until your body makes a straight line from shoulders to knees.
4. Hold for a few seconds, then lower slowly.

Tips:

• Push through your heels and let your shoulders stay resting on the floor.
• Breathe normally through the hold rather than holding your breath.
• The bridge shown here is one of several ways to work the core - your therapist may give you others.

Commonly done a few times a week.

Cycling

Low-impact endurance and motion.

What it helps: Low-impact endurance that keeps the joints moving smoothly while you build fitness — easy on the body, good for the long run.

1. Set the saddle so your knee stays slightly bent at the bottom of the pedal stroke.
2. Begin with light resistance on flat ground, pedalling smooth, full circles.
3. Build the time you ride before you build the resistance or the hills.

Tips:

• Many people start on a stationary bike and move outdoors, as drawn here, once balance and confidence are back. The pedalling is the same either way.
• A saddle set too low is the usual reason a hip or knee feels cramped while riding.
• Your surgeon can say when getting onto a road bike is reasonable for you.

Commonly done as able.

Progressive Strengthening

Gradually increases strength as you recover.

What it helps: Gradually raises the challenge as you get stronger, so your body keeps adapting and improving rather than plateauing.

1. Begin with no added weight and get the movement smooth and comfortable first.
2. When a set starts to feel easy, add a light load - the ankle cuff shown here, a dumbbell or a band.
3. Sit tall, straighten the knee against the weight, hold briefly, then lower slowly.
4. Step the load up in small amounts rather than in jumps.

Tips:

• Progress one thing at a time - more weight or more repetitions, not both in the same week.
• If your form slips before the set ends, the load is too heavy.
• The ankle-weight knee extension is the example drawn. The same rule of small steps applies to whichever exercises your program includes.

Commonly done as directed.

Functional Strength Training

Task-based strengthening that rebuilds the movements of daily life and activity.

What it helps: Trains the real movements of daily life — lifting, carrying, squatting — with good mechanics, so everyday tasks feel easier.

1. Work through functional movements — squats, step-ups, lunges, and balance — as cleared.
2. Add resistance gradually.

Tips:

• Quality of movement first, then load.

Commonly done several times a week.

Strength Training

Maintains and builds long-term strength.

What it helps: Builds and maintains long-term strength to keep you active, resilient, and independent.

1. Work the major muscle groups two or three times a week, leaving a day between sessions.
2. Use a weight you can lift with good form for the whole set - the last repetition should feel hard, not impossible.
3. Lower slowly. The controlled way down is where much of the benefit sits.
4. Add a little weight only once the current one feels comfortable.

Tips:

• The dumbbell squat shown is one example. Which exercises suit you depends on the joint you are recovering from, and your program will say.
• Breathe out on the effort rather than holding your breath.
• Muscle soreness a day or two later is expected. Pain in the joint itself while you lift is a sign to lighten the weight.

Commonly done a few times a week.

Walking Program

Short, frequent walks build endurance and confidence.

What it helps: Comfortable, frequent walking keeps the joints loose, builds your stamina, and rebuilds confidence on your feet. Little and often beats long and tiring.

1. Take short walks at a comfortable pace.
2. Increase your distance gradually as you feel able.

Tips:

• Use your assistive device as directed.

Commonly done throughout the day.

Balance & Proprioception Drills

Sharpens balance and joint awareness.

What it helps: Sharpens your sense of where your joints are in space — the control that keeps you steady and prevents missteps.

1. Step onto a wobble board with your feet either side of the centre, near a counter you can reach.
2. Bring the board level and hold it there - the work is in the small corrections.
3. Then tip it slowly side to side, and forward and back, under control.
4. Step off and rest before repeating.

Tips:

• A wobble board tips under you; a balance pad only gives. That is what makes this the harder of the two, and it is worth being steady on the pad first.
• Keep something solid within reach the whole time.
• Small, slow corrections teach more than big ones.

Commonly done a few times a week.

Flexibility Exercises

Maintains a comfortable range of motion.

What it helps: Keeps your joints and muscles moving through a comfortable range, so you stay supple and move with ease.

1. Sit tall on a chair and slide one leg forward, heel on the floor and toes up.
2. Hinge forward from the hips and reach gently toward that foot until you feel a stretch behind the thigh.
3. Hold for around 30 seconds, breathing normally, then ease back.
4. Repeat on the other side.

Tips:

• A stretch should feel like a long pull, never a pinch - and never bounce into it.
• Muscles stretch more easily when they are warm, so after a walk is a good time.
• The seated hamstring stretch drawn here is one example; your program may include stretches for other areas too.

Commonly done most days.

Low-Impact Recreational Activities

Enjoyable activities that protect your joint.

What it helps: Getting back to the activities you enjoy in ways that are kind to your joints — the whole point of building this strength.

1. Choose activities that keep you moving without jarring the joint - walking, cycling and golf are three common ones.
2. Start with a short session and add time before you add intensity.
3. Spread them across the week rather than doing everything in one day.
4. Keep the effort at a level where you could still hold a conversation.

Tips:

• The picture shows three examples, not a list to work through - the best activity is the one you will keep doing.
• A little stiffness the next day is usual; a flare that lingers means the session was too long, not that the activity was wrong.
• Your surgeon or therapist can say when each activity is a reasonable one to add.

Commonly done as you like.

Return to Recreational Activities

Easing back into the hobbies and activities you enjoy.

What it helps: Easing back into the sports and activities you love, at a pace your body is ready for — the reward for the strength you've built.

1. Reintroduce low-impact activities you enjoy, as cleared by your surgeon.
2. Gardening, walking, swimming and gentle cycling are good places to start.
3. Start with shorter sessions and build duration and intensity gradually.
4. Listen to your body and progress steadily.

Tips:

• Ramp up gradually — avoid sudden big efforts.
• A flare after activity means ease back, not stop entirely.
• Working at waist height — a raised bed, a bench, a table — takes a lot of bending out of a hobby.

Commonly done as tolerated.