How to Regain Strength & Mobility After Knee Surgery:

Knee surgery — whether it’s for an ACL tear, meniscus repair, or a total knee replacement — can be life-changing. But recovery doesn’t stop at the operating table. In fact, what you do after surgery plays a huge role in how well and how quickly you regain strength and mobility.

In this guide, we’ll break down what you can expect — and what you should do — to recover smarter and stronger.

1. The First Week: Start Slow, but Start Early

Key Goals: Reduce swelling, activate muscles, restore basic movement

• Elevate and Ice: Keep swelling under control with frequent icing and elevation.

• Begin Physical Therapy ASAP: Most doctors recommend starting rehab within 24–72 hours.

• Quad Sets & Ankle Pumps: Simple isometric exercises help prevent muscle atrophy and improve circulation.

 2. Weeks 2–6: Build the Foundation

Key Goals: Restore range of motion (ROM), reduce stiffness, rebuild muscle control

• Focus on Full Knee Extension: Gaining back full straightening of the knee is more urgent than bending early on.

• Add Stationary Biking: A low-impact way to improve motion and strength.

• Include Closed-Chain Exercises: Mini squats, step-ups, or leg presses help rebuild leg power safely.

 3. Months 2–3: Strengthen & Stabilize

Key Goals: Strengthen the entire leg, improve balance, regain functional movement

• Target the Glutes and Hamstrings: They support the knee and reduce strain.

• Balance Training: Single-leg stands, wobble boards, and proprioception drills are crucial.

• Add Resistance: Gradually introduce resistance bands or gym weights under guidance.

 4. Months 4–6+: Return to Function & Activity

Key Goals: Restore confidence, prevent re-injury, return to sport (if applicable)

Advanced Strength Training: Lunges, squats, and plyometrics (if cleared).

Agility & Coordination Work: Important if returning to sports or physically demanding jobs.

Consistency in PT: Stick with your program even when you feel “okay.”