Knee Arthroscopy (Diagnostic / Debridement) — Complete Exercise Program

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.

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.

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.

Terminal Knee Extensions

Strengthens the muscles that straighten the knee.

What it helps: Trains the quad to lock the knee out fully straight — the strength you rely on every time you stand and step.

1. Loop a band behind your knee.
2. Straighten the knee against the band.
3. Return slowly.

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

Patellar Mobilization

Keeps the kneecap gliding freely so it does not tether and limit movement.

What it helps: Stops the kneecap becoming tethered by scar tissue after surgery. A kneecap that does not glide blocks both full straightening and full bending, so this quietly protects the range of motion you are working for.

1. Sit with your leg out straight and the thigh muscles completely relaxed.
2. Place your thumb and fingers on the edges of your kneecap.
3. Glide it gently toward the inside of the knee, hold briefly, then toward the outside.
4. Then glide it gently upward toward the thigh, and downward toward the shin.
5. Move slowly and only as far as it goes easily.

Tips:

• The thigh must be relaxed. A tightened quadriceps locks the kneecap and nothing will move.
• This should feel like a gentle stretch, not a struggle — the movement available is small.
• Easiest done straight after a shower when the tissues are warm.

Commonly done as 2 sets of 10 in each direction, daily.

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.

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.

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.

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.

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.

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

Seated Assisted Knee Bend

Gently improves how far the knee can bend — often the most important early flexion exercise.

What it helps: Gently improves how far the knee bends — early flexion that makes stairs, chairs, and cars far easier.

1. Sit in a chair with both feet on the floor.
2. Place your non-operative leg in front of the operative leg.
3. Use the non-operative leg to gently help bend the operative knee further.
4. Hold briefly, then relax.

Tips:

• Go only as far as is comfortable.

Commonly done as 5-10 repetitions, every 1-2 hours while awake.

Standing Hamstring Curls

Strengthens the muscles at the back of the thigh.

What it helps: Strengthens the hamstrings at the back of the thigh that balance the quad and help steady the knee.

1. Stand holding a counter.
2. Bend your knee, bringing your heel toward your buttock.
3. Lower slowly.

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

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.

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.

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.

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.

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

Wall Sit

A steady hold that builds and calms the front-thigh (quad) muscles.

What it helps: Builds quad endurance in a steady hold, training the knee to support you through standing and stairs.

1. Stand with your back against a wall, feet shoulder-width apart and a step out from the wall.
2. Slide down until your knees are bent toward a comfortable, pain-free angle (don't go past 90°).
3. Hold the position, keeping your back against the wall and weight in your heels.
4. Slide back up to rest, then repeat.

Tips:

• Work in a range that doesn't sharpen the front-of-knee pain.
• Keep it steady — no bouncing; breathe normally through the hold.

Commonly done as hold 30–45s sets of 4–5 holds, most days.

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.

Commonly done 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.

Side-Lying Hip Rotation (Clamshell)

Strengthens the deep rotators of the hip.

What it helps: Strengthens the deep rotators of the hip that steady the joint and control the leg.

1. Lie on your side with knees bent and stacked.
2. Keeping your feet together, lift the top knee like a clamshell opening.
3. Lower slowly.

Tips:

• Keep your hips stacked; don't roll backward.

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

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. Perform gentle core exercises as directed.

Commonly done a few times a week.

Elliptical Trainer

Low-impact cardio that is easy on the joints.

What it helps: Low-impact cardio that builds endurance and keeps the legs moving while staying easy on the joints.

Commonly done as able.

Strength Training

Maintains and builds long-term strength.

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

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.

Commonly done as able.

Swimming

Low-impact, full-body conditioning.

What it helps: Full-body conditioning with the water carrying your weight, so your muscles work hard with almost no load on the joints.

Commonly done as able.

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.

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.

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.

Commonly done as you like.