Ankle pumps
While seated or lying down, slowly point your foot away, then draw your toes back toward you. Keep the movement easy.
15–20 repetitions↗
MOVE WELL · KNEE GUIDEStrengthening from your handout
Build strength around your right knee.
The nine strengthening exercises in your photos are the main focus. The three stretches stay here to prepare and cool down.
Your routine
0 / 0
Exercises checked off today
Build today’s session
Choose the parts your clinician has approved. You can change these selections each day.
Session checklist
The timing and dosage below are transcribed from the photographed pages.
01 · Warm up5–10 min
02 · StretchingBefore strength
03 · StrengtheningSelected exercises
04 · FinishRepeat stretches
Schedules printed on these pages vary by exercise: most strength exercises list 4–5 days/week, calf raises list 6–7, and stretches list 4–7. Follow your clinician’s instructions if they differ.
Ready when you are
Strength is the focus
Warm up and do the selected supporting stretches first, then work through your strengthening exercises from the handout.
Your selections and logs stay in this browser on this computer.
Separate · temporary · once daily
Interim Program
A gentle, low-load routine for the period before imaging or clinician guidance. Keep it separate from the handout-based Strength plan.
Assumption you requested: this temporary routine assumes there is no bone injury; imaging has not confirmed that. Do one gentle round once daily and stay within a comfortable range. Stop for sharp or increasing pain, or if swelling increases afterward. Do not force deeper bending.
Thigh tightening (quad sets)
With your leg supported and knee comfortable, gently tighten the front of your thigh. Hold, then relax fully.
8–10 repetitions · hold 3–5 secondsComfortable-range heel slides
Lying down, slowly slide your heel toward you and then straighten the leg again. Stop before discomfort; do not push for a deeper bend.
8–10 repetitionsStraight-leg raise
Only try this if you can keep the affected knee straight and the movement is pain-free. Tighten your thigh, lift the leg a few inches, then lower it slowly.
Start with 5 repetitions · skip if painful or knee bendsFor now, skip: squats, leg presses, ankle weights, skating, and kneeling. Get prompt medical assessment for a hot or red knee, sudden worsening swelling, locking, giving way, or inability to bear weight.
Your exercise schedule
A repeating weekly pattern begins tomorrow.
Week 1
Strength days center exercises 4–12. The schedule keeps exercises 1–3 as supporting stretches; heel-cord stretches and calf raises follow the more frequent days listed in your handout. Confirm the plan with your clinician.
The handout describes a general program, usually for 4–6 weeks, and says it should be done under a doctor’s supervision. This calendar is a convenient transcription of its frequency guidance, not an individualized prescription. Move or skip a session if your clinician advises it.
Knee strengthening exercises
These nine strengthening movements are exercises 4–12 from your handout. The first three stretches remain available as supporting prep and cooldown.
Progress log
Keep a simple record of sessions and how your knee felt.