Knee Manipulation (MUA) — Complete Exercise Program

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.

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.

Assisted Knee Extension Stretch

Helps the knee straighten fully.

What it helps: Gently coaxes the knee toward fully straight — important for a normal, efficient stride.

1. Support your heel on a rolled towel.
2. Let the knee relax downward toward straight.

Commonly done as directed.

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.

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.

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.

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.

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.

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.

Heel Prop Quad Set

Helps the knee straighten fully — your main extension exercise.

What it helps: Helps the knee settle out fully straight. Full extension is what lets you walk smoothly and stand without strain.

1. Place your heel on a stool, pillow, or rolled towel.
2. Allow the knee to hang freely.
3. Tighten your thigh muscles and push the back of the knee downward.
4. Hold for 5-10 seconds.

Tips:

• Ice or a light weight may be added if instructed.

Commonly done as 10 repetitions, several times 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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

Balance Exercises

General balance work to steady your gait.

What it helps: Steadies your gait and sharpens your balance, helping you move with confidence.

1. Practice standing balance near support.
2. Progress as you feel steady.

Commonly done daily.

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.

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.

Box Squats

Strengthens the legs with a controlled depth.

What it helps: Builds leg strength to a controlled, comfortable depth — strength you can trust without overloading the joint.

1. Stand in front of a sturdy chair or box.
2. Lower until you lightly touch, then stand.

Tips:

• Keep good form throughout.

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

Step-Ups & Step-Downs

Advances stair strength and control.

What it helps: Advances your stair strength and the control to come down as confidently as you go up.

1. Step up onto a step, then step down slowly.
2. Control the lowering phase.

Tips:

• Hold a rail for balance.

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

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.

Commonly done as directed.

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.

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.

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.

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.