Key Takeaways
- Starting the right exercises early helps reduce stiffness and supports a smoother knee surgery recovery.
- Gentle movement improves circulation and strength without overloading healing tissues.
- Progressing exercises at the right pace lowers the risk of setbacks and ongoing knee pain.
- Working with a physio ensures exercises are matched to your surgery, goals and lifestyle.
Recovering from knee surgery can feel slow at times, especially when you are keen to get back to walking, sport or just daily life without thinking about your knee. The good news is that the right exercises, done at the right time, play a huge role in speeding up knee surgery recovery.
At MGS Physio, we see people every week who are surprised by how much difference targeted rehab exercises make. Below, we walk through the types of exercises physiotherapists commonly recommend and why they matter at each stage of recovery.
Early movement to reduce stiffness and swelling
In the early days after surgery, the goal is not strength. It is movement. Swelling and stiffness can quickly limit how well your knee bends and straightens, which can slow recovery if not addressed early.
Simple exercises like knee bends, gentle straightening and ankle pumps help keep blood flowing and reduce swelling. These movements also remind your muscles how to switch back on after surgery.
This stage is often where people worry about doing too much or too little. Having clear guidance from a physiotherapist helps you feel confident that what you are doing is helping, not harming. If you are unsure what exercises are safe for your knee surgery recovery, chatting with a physio early can make a big difference. You can book an appointment with the team at MGS Physio.
Regaining strength in key muscle groups
Once swelling settles and movement improves, strength becomes the focus. Knee surgery often leads to weakness in the quadriceps, hamstrings and glutes. If these muscles are not retrained properly, the knee can feel unstable or sore during daily tasks.
Exercises like straight leg raises, supported squats and step-ups are commonly used during post-surgical rehabilitation to rebuild strength in a controlled way. These exercises are progressed gradually, starting with body weight and increasing load only when the knee is ready.
This stage is where many people try to rush ahead, especially if the pain has reduced. Doing too much too soon can flare symptoms and slow knee surgery recovery. A physio helps you progress at the right pace so your knee gets stronger without setbacks. If your knee still feels weak or unreliable, organising a tailored physiotherapy program can help set a clear plan forward.
Improving balance and control
Strength alone is not enough for a confident knee. After surgery, your balance and joint awareness can be reduced, even if you feel strong.
Balance exercises such as single-leg stands, controlled lunges and gentle agility drills retrain how your knee responds to movement. These exercises are an important part of knee rehabilitation and help protect the joint during everyday activities like walking on uneven ground or using stairs.
This stage of knee surgery recovery is especially important for active people who want to return to sport or regular exercise. Good balance and control reduce the risk of re-injury and lingering pain. A personalised rehab program ensures these exercises match your goals, whether that is running, gym training or keeping up with family life.
Returning to sport and higher-level activity
The final stage of knee surgery recovery focuses on preparing your knee for higher loads and faster movements. This might include jumping, change of direction or sport-specific drills.
Not everyone needs the same level of rehab here. A recreational runner has different needs to someone returning to football or netball. This is where sports physiotherapy plays an important role, with exercises tailored to how you actually use your knee.
Rushing this stage or skipping it altogether is a common reason people struggle with confidence or re-injury later on. A physio-guided return to activity helps ensure your knee is ready for the demands you place on it. If you want support with this final phase, the team at MGS Physio can help you plan a safe return to what you love.
Why tailored exercise programs matter
No two knee surgeries are exactly the same. The type of surgery, your activity level, age and past injuries all influence what exercises are appropriate.
Generic exercise lists online can be helpful, but they often miss the details that matter most. A tailored rehabilitation program adapts as your knee improves, keeping recovery moving forward without unnecessary pain or frustration.
At MGS Physio, we focus on hands-on care and personalised exercise plans that fit into your life. Whether you are recovering from surgery or feeling stuck weeks down the track, the right exercises can help you move with confidence again. Get in touch with us today!