Knee Strengthening Exercises After Injury or Surgery
September 5, 2026 · 5 min read · by Arfia · 50
A safe, progressive home program to rebuild strength around the knee after an injury, surgery, or arthritis flare-up.
Whatever the cause of your knee pain — ligament injury, meniscus tear, surgery, or osteoarthritis — strengthening the muscles that support the knee is central to recovery.
A simple progression
- Static quad sets: tighten the thigh muscle with the leg straight, hold 5 seconds, 10-15 reps
- Straight leg raises: lift the straightened leg to hip height, hold, lower slowly
- Mini squats: partial squats holding a support, focusing on control
- Step-ups: using a low step, once pain allows — builds real-world strength
- Balance training: single-leg standing to retrain stability
Progress only as advised by your physiotherapist — doing too much too soon is the most common reason knee rehab is slower than it needs to be.
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