5 Exercises to Recover Faster After a Knee Injury

Knee injuries are one of the most common reasons patients come through our door. Whether you’ve twisted your knee on the pitch, had a surgical procedure, or are dealing with ongoing wear and tear — the right rehabilitation programme makes all the difference.

Here are five evidence-based exercises we use at Active Recovery Physio to get patients moving pain-free again.

1. Quad Sets (Early Stage)

In the first few days after injury or surgery, your quadriceps can shut down due to swelling. Quad sets help reactivate them without stressing the joint.

How to do it: Lie flat, tighten your thigh muscle and push the back of your knee into the floor. Hold for 5 seconds, release. Aim for 3 sets of 15.

2. Straight Leg Raises

Once you can activate your quad, straight leg raises build strength without bending the knee — perfect for post-surgical rehab.

How to do it: Lying flat, bend the unaffected leg. Keeping the injured leg straight, lift it to 45 degrees. Hold 2 seconds, lower slowly. 3 sets of 12.

3. Mini Squats

As pain and swelling reduce, controlled mini squats restore functional movement patterns.

How to do it: Stand with feet shoulder-width apart. Bend to around 30–40 degrees, keeping your knee over your second toe. Drive back up. 3 sets of 15.

4. Step-Ups

Step-ups replicate real-world demands and challenge single-leg stability — essential for returning to sport or daily function.

How to do it: Use a low step (10–15 cm). Step up leading with the injured leg, control the movement down. 3 sets of 10 each side.

5. Nordic Hamstring Curl

For athletes returning to sport, hamstring strength is crucial for knee stability and injury prevention.

How to do it: Kneel on a mat with feet anchored. Lower your body forward as slowly as possible. Use hands to catch yourself and push back up. Progress from 3 sets of 5 to more volume over weeks.

Every knee injury is different. This is a general guide — if you’re unsure what’s appropriate for your injury, book an assessment and we’ll build a tailored programme for you.