Microfracture (Knee Cartilage) Starter Exercise Guide

1. 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.

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.

2. 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.

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.

Tip: Ice or a light weight may be added if instructed.

3. Patellar Mobilization

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.

How often: 2 sets of 10 in each direction, daily.

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.

Tip: The thigh must be relaxed. A tightened quadriceps locks the kneecap and nothing will move.

4. 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.

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

Tip: Only go as far as is comfortable.

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

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

How often: needed.

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.

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

6. 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.

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.

Tip: Keep the knee straight as you lift.

7. 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.

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

Tip: Move slowly and with control.

8. Glute Squeezes

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.

How often: 2-3 sets of 10, a few times a day.

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

Recovery reading

• ACL Surgery Recovery
• Meniscus Surgery Recovery
• Recovery After Knee Arthroscopy
• Rotator Cuff Surgery Recovery
• All Sports Medicine recovery guides