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Knee Manipulation (MUA) Starter Exercise Guide
A short starting program — 8 exercises drawn from the full 45-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. Seated Assisted Knee Bend
What it helps: Gently improves how far the knee bends — early flexion that makes stairs, chairs, and cars far easier.
How often: 5-10 repetitions, every 1-2 hours while awake.
- Sit in a chair with both feet on the floor.
- Place your non-operative leg in front of the operative leg.
- Use the non-operative leg to gently help bend the operative knee further.
- Hold briefly, then relax.
Tip: Go only as far as is comfortable.
2. Assisted Knee Extension Stretch
What it helps: Gently coaxes the knee toward fully straight — important for a normal, efficient stride.
How often: directed.
- Support your heel on a rolled towel.
- Let the knee relax downward toward straight.
3. Heel Slides
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.
How often: 2-3 sets of 10, a few times a day.
- Lie on your back with your legs straight.
- Slowly slide your heel toward you, bending the knee.
- Slide it back down.
Tip: Only go as far as is comfortable.
4. Stationary Bike
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.
How often: directed.
- Set the seat so pedaling is comfortable.
- Pedal at an easy pace.
- Increase your time gradually.
5. 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.
6. Heel Prop Quad Set
What it helps: Helps the knee settle out fully straight. Full extension is what lets you walk smoothly and stand without strain.
How often: 10 repetitions, several times a day.
- Place your heel on a stool, pillow, or rolled towel.
- Allow the knee to hang freely.
- Tighten your thigh muscles and push the back of the knee downward.
- Hold for 5-10 seconds.
Tip: Ice or a light weight may be added if instructed.
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. 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.
See the complete 45-exercise program, phase by phase.
What to expect in recovery
The full recovery guide for this procedure: Knee Manipulation (MUA) 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.