The home companion to your physiotherapy: every exercise illustrated, with the
technique, the typical dose, what is deliberately not started yet, and the signals
to ease off. Tick each one as you finish today's session.
An educational guide, not a prescription. Your physiotherapist's plan always comes first.
These are typical home programs for an uncomplicated recovery, drawn from published
rehabilitation protocols. Operations differ, and so do the findings at surgery: begin each
phase only when your surgeon or physiotherapist confirms you are ready, and follow their
version wherever it differs from this page.
Home exercise program · Dr. Vishnu Baburaj, Consultant Orthopaedic Surgeon, Aster MIMS Kannur
Knee Replacement: the home program, phase by phase
Step 2 · Choose your phase
By your surgery date, most patients have not started this phase yet. Check with your team before beginning it.
Weeks 0 to 2Phase 1 of 3 · Knee Replacement
Wake the leg up
The first two weeks are about calming swelling, protecting the wound, and reminding the muscles how to work. Little and often beats one long effort: the exercises should feel like gentle work, not punishment.
Not yet in this phase
Kneeling on the new knee: the wound needs to heal soundly first
Long outdoor walks: several short indoor walks a day do more good with less swelling
A pillow under the knee while resting: it feels comfortable but teaches the knee to stay bent
Twisting or pivoting on the operated leg: the muscles cannot protect the joint yet
Today: 0 of 5 ticked
1 · lying on your back
Ankle pumps
Keeps the blood moving in your calves, which helps lower the chance of clots and eases swelling.
1Lie back with both legs resting straight on the bed.
2Pull your toes up towards you as far as they will go.
3Then point them away from you, like pressing a pedal.
4Keep the movement slow and steady, both feet together.
10 to 20 pumps every hour you are awake, or as your physiotherapist advises
Ease off if: Ankle pumps should feel easy; tell your team the same day if one calf becomes painful, warm or more swollen, rather than pushing on.
2 · lying on your back
Thigh squeezes (quad sets)
Wakes up the big thigh muscle that keeps the knee steady and helps it straighten fully.
1Lie with the operated leg straight on the bed.
2Push the back of the knee gently down into the bed.
3Feel the thigh muscle tighten and the kneecap draw up slightly.
4Hold, then relax completely before the next squeeze.
10 repetitions, holding 5 seconds, 3 sessions a day, or as your physiotherapist advises
Ease off if: Ease off if you feel sharp pain around the wound rather than a working ache in the thigh.
3 · lying on your back
Buttock squeezes (glute sets)
Keeps the buttock muscles working; they power standing up, walking and stairs.
1Lie comfortably with both legs relaxed.
2Squeeze both buttocks together firmly.
3Hold while breathing normally, then let go fully.
10 repetitions, holding 5 seconds, 3 sessions a day, or as your physiotherapist advises
Ease off if: This should feel like gentle effort, not pain; ease off if it stirs up the wound or the joint.
4 · lying on your back
Heel slides
Gently restores bending in the healing knee, a little further each week.
1Lie on your back with both legs straight.
2Slide the heel of the operated leg towards your buttock, letting the knee bend.
3Go to the point of a firm stretch, not sharp pain.
4Hold for a moment, then slide slowly back to straight.
10 repetitions, 3 sessions a day, or as your physiotherapist advises
Ease off if: A firm stretching feeling is expected; ease off if the pain is sharp or the joint is clearly more swollen after your sessions.
5 · lying on your back
Heel prop for a straight knee
Getting the knee fully straight is a key early goal after knee surgery, and here gravity does the gentle work.
1Lie with a rolled towel under the ankle of the operated leg, so the knee hangs free.
2Let the knee relax and sag down towards the bed under its own weight.
3If it feels fine, you can add a gentle press on the thigh with your hands.
4Afterwards, rest with the knee straight; avoid propping a pillow under it.
5 to 10 minutes, 3 times a day, or as your physiotherapist advises
Ease off if: A steady stretching ache behind the knee is normal; ease off if the pain turns sharp or the calf itself hurts.
By your surgery date, most patients have not started this phase yet. Check with your team before beginning it.
Weeks 2 to 6Phase 2 of 3 · Knee Replacement
Bend, straighten, build
Now the work shifts to winning back movement: a fully straight knee, a deeper bend, and the strength to use both. Progress feels slow day to day but is obvious week to week, so keep to the routine.
Not yet in this phase
Driving: usually reviewed around the 6 week check, and only once you can brake firmly without hesitating
Running, jumping or twisting sport: the joint and the tissues around it are still settling
Kneeling and deep squats: most surgeons review these at the 6 week visit
Today: 0 of 5 ticked
1 · lying on your back
Heel prop for a straight knee
Getting the knee fully straight is a key early goal after knee surgery, and here gravity does the gentle work.
1Lie with a rolled towel under the ankle of the operated leg, so the knee hangs free.
2Let the knee relax and sag down towards the bed under its own weight.
3If it feels fine, you can add a gentle press on the thigh with your hands.
4Afterwards, rest with the knee straight; avoid propping a pillow under it.
5 to 10 minutes, 3 times a day, or as your physiotherapist advises
Ease off if: A steady stretching ache behind the knee is normal; ease off if the pain turns sharp or the calf itself hurts.
2 · lying on your back
Straight leg raises
Builds the thigh strength you need to control the leg when walking and on stairs.
1Bend the other knee so its foot rests flat on the bed.
2Tighten the thigh of the operated leg and keep that knee fully straight.
3Lift the whole leg about 15 to 20 centimetres off the bed.
4Hold briefly, then lower slowly with control.
10 repetitions, holding 3 seconds, 2 to 3 sessions a day, or as your physiotherapist advises
Ease off if: If you cannot keep the knee straight while lifting, the muscle is not ready yet; go back to thigh squeezes and try again in a few days.
3 · sitting on a chair
Seated knee bends
Uses gentle effort and your own body weight to win back the bend you need for chairs, stairs and getting into a car.
1Sit tall on a firm chair with both feet flat on the floor.
2Slide the foot of the operated leg back under the chair as far as it comfortably goes.
3For a little more bend, keep the foot planted and edge your body forward on the seat.
4Hold at the deepest comfortable bend, then slide the foot forward and relax.
10 repetitions, holding 5 seconds at the deepest comfortable bend, 3 sessions a day, or as your physiotherapist advises
Ease off if: Work to a firm stretch, not sharp pain; ease off if the knee is noticeably more swollen for hours after a session.
4 · standing with support
Heel raises at a support
Strengthens the calf muscles that push you forward with every step.
1Stand tall holding a worktop, heavy table or the back of a firm chair.
2Rise slowly up onto your toes.
3Hold for a second at the top.
4Lower slowly back down with control.
10 repetitions, 2 to 3 sessions a day, or as your physiotherapist advises
Ease off if: Keep both hands on the support if you feel unsteady; ease off if pain, rather than muscle tiredness, is what stops you.
5 · standing with support
Marching on the spot
Practises lifting each leg in a controlled way, building hip strength and confidence for walking.
1Stand tall holding a firm support with one or both hands.
2Lift one knee up in front of you, as if marching, no higher than your waist.
3Lower it with control, then lift the other.
4Keep your body upright rather than leaning back.
10 lifts on each leg, 2 to 3 sessions a day, or as your physiotherapist advises
Ease off if: Ease off if you feel pinching in the groin or hip, or if you have to swing your body to get the leg up.
By your surgery date, most patients have not started this phase yet. Check with your team before beginning it.
Weeks 6 to 12Phase 3 of 3 · Knee Replacement
Strength and steadiness
With the joint settling, the aim becomes a normal, confident walk: steadier balance, easier stairs, longer distances. Beyond 12 weeks your physiotherapist usually moves you on to a more advanced program.
Not yet in this phase
High impact sport such as running or jumping: most surgeons advise keeping to low impact activity, so discuss options at your review
Walking long distances without your stick while you still limp: a limp practised becomes a limp learned
Carrying heavy loads on stairs: strength usually returns before stamina, so build up gradually
Today: 0 of 4 ticked
1 · sitting on a chair
Sit to stand practice
Standing up strongly and sitting down with control is the everyday movement that guards you against falls.
1Sit on a firm chair with armrests, feet flat and drawn slightly back.
2Lean forward so your nose comes over your toes.
3Push up through your legs, using the armrests only as much as you need.
4Lower yourself back down slowly, with control, rather than dropping.
5 to 10 repetitions, 2 sessions a day, or as your physiotherapist advises
Ease off if: Use a higher chair or more arm support if the joint complains sharply; the slow sit down matters as much as the stand up.
2 · standing with support
Mini squats at a support
Builds thigh and buttock strength through a small, safe range of movement.
1Stand holding a firm support with both hands, feet about hip width apart.
2Bend both knees a small way, as if starting to sit, keeping your heels on the floor.
3Keep the knees in line with the toes, no deeper than feels controlled.
4Push back up to tall standing.
10 repetitions, 2 sessions a day, or as your physiotherapist advises
Ease off if: Keep it shallow; ease off if the joint pinches sharply or is more swollen that evening.
3 · standing with support
Step ups
Rebuilds the strength and confidence to manage stairs, one controlled step at a time.
1Stand facing a small, stable step, next to a rail or wall you can hold.
2Step up with the operated leg first, pushing through that heel.
3Bring the other foot up beside it, then step down with the un-operated leg first.
4Keep the knee in line with the toes; slow and level rather than bouncing.
10 step ups, 2 sessions a day, or as your physiotherapist advises
Ease off if: Some ache around the kneecap on step work is common after knee surgery; ease off if the pain is sharp or the joint is clearly more swollen the next morning.
4 · standing with support
Single leg balance
Steadiness on one leg is what keeps you safe when walking, turning and dressing.
1Stand side on to a worktop or firm chair with your hand resting on it.
2Lift the other foot just off the floor and balance on the operated leg, knee softly bent rather than locked back.
3Keep your fingertips on the support at first, resting lighter as steadiness improves.
4Repeat standing on the other leg.
Hold up to 10 seconds at first, building towards 30, 5 times on each leg, once or twice a day, or as your physiotherapist advises
Ease off if: Always practise beside something you can hold; ease off if the leg shakes so much that you cannot stand tall.
Stop and call us if
Calf pain, warmth or new swelling in either leg: a blood clot must be ruled out the same day
Sudden breathlessness or chest pain: call for emergency help immediately
Fever with a wound that is increasingly red, hot or leaking: possible infection, ring the helpline rather than waiting for your next visit
The knee bending or straightening clearly less than it did the week before: let the team check it rather than pushing through
Pain that keeps rising despite rest, ice, elevation and your prescribed medicines: call rather than wait
By your surgery date, most patients have not started this phase yet. Check with your team before beginning it.
Weeks 0 to 2Phase 1 of 3 · Hip Replacement
Gentle first steps
The first two weeks are about protecting the new hip while it settles: gentle circulation and muscle work, short frequent walks, and proper rest in between. Follow the movement precautions your team taught you.
Not yet in this phase
Follow the movement precautions your team taught you: they vary with the surgical approach, so only your team's list applies to you
Bridges and side-lying exercises: these wait until the soft tissues around the hip have settled
Long outdoor walks: several short indoor walks a day serve the hip better for now
Today: 0 of 5 ticked
1 · lying on your back
Ankle pumps
Keeps the blood moving in your calves, which helps lower the chance of clots and eases swelling.
1Lie back with both legs resting straight on the bed.
2Pull your toes up towards you as far as they will go.
3Then point them away from you, like pressing a pedal.
4Keep the movement slow and steady, both feet together.
10 to 20 pumps every hour you are awake, or as your physiotherapist advises
Ease off if: Ankle pumps should feel easy; tell your team the same day if one calf becomes painful, warm or more swollen, rather than pushing on.
2 · lying on your back
Thigh squeezes (quad sets)
Wakes up the big thigh muscle that keeps the knee steady and helps it straighten fully.
1Lie with the operated leg straight on the bed.
2Push the back of the knee gently down into the bed.
3Feel the thigh muscle tighten and the kneecap draw up slightly.
4Hold, then relax completely before the next squeeze.
10 repetitions, holding 5 seconds, 3 sessions a day, or as your physiotherapist advises
Ease off if: Ease off if you feel sharp pain around the wound rather than a working ache in the thigh.
3 · lying on your back
Buttock squeezes (glute sets)
Keeps the buttock muscles working; they power standing up, walking and stairs.
1Lie comfortably with both legs relaxed.
2Squeeze both buttocks together firmly.
3Hold while breathing normally, then let go fully.
10 repetitions, holding 5 seconds, 3 sessions a day, or as your physiotherapist advises
Ease off if: This should feel like gentle effort, not pain; ease off if it stirs up the wound or the joint.
4 · lying on your back
Heel slides
Gently restores bending in the healing knee, a little further each week.
1Lie on your back with both legs straight.
2Slide the heel of the operated leg towards your buttock, letting the knee bend.
3Go to the point of a firm stretch, not sharp pain.
4Hold for a moment, then slide slowly back to straight.
10 repetitions, 3 sessions a day, or as your physiotherapist advises
Ease off if: A firm stretching feeling is expected; ease off if the pain is sharp or the joint is clearly more swollen after your sessions.
5 · lying on your back
Leg slides out to the side
Wakes the muscles on the outside of the hip that keep your pelvis level when you walk.
1Lie on your back with both legs straight and toes pointing at the ceiling.
2Slide the operated leg out to the side along the bed, keeping the knee straight.
3Keep the toes pointing upwards throughout.
4Slide the leg back to the middle with control, stopping in line with your hip.
10 repetitions, 3 sessions a day, or as your physiotherapist advises
Ease off if: Ease off if you feel sharp groin pain rather than gentle muscle work on the outside of the hip.
By your surgery date, most patients have not started this phase yet. Check with your team before beginning it.
Weeks 2 to 6Phase 2 of 3 · Hip Replacement
Stand tall, build support
These weeks are about standing taller and walking a little better each week, building the muscles that hold the new hip steady. Keep sessions gentle and regular. Follow the movement precautions your team taught you.
Not yet in this phase
Follow the movement precautions your team taught you: most stay in place until your surgeon personally relaxes them
Driving: usually reviewed around the 6 week check, and only once you can brake firmly without thinking twice
Very low chairs and deep sofas: getting up from them puts avoidable strain on the healing hip
Today: 0 of 5 ticked
1 · lying on your back
Straight leg raises
Builds the thigh strength you need to control the leg when walking and on stairs.
1Bend the other knee so its foot rests flat on the bed.
2Tighten the thigh of the operated leg and keep that knee fully straight.
3Lift the whole leg about 15 to 20 centimetres off the bed.
4Hold briefly, then lower slowly with control.
10 repetitions, holding 3 seconds, 2 to 3 sessions a day, or as your physiotherapist advises
Ease off if: If you cannot keep the knee straight while lifting, the muscle is not ready yet; go back to thigh squeezes and try again in a few days.
2 · standing with support
Marching on the spot
Practises lifting each leg in a controlled way, building hip strength and confidence for walking.
1Stand tall holding a firm support with one or both hands.
2Lift one knee up in front of you, as if marching, no higher than your waist.
3Lower it with control, then lift the other.
4Keep your body upright rather than leaning back.
10 lifts on each leg, 2 to 3 sessions a day, or as your physiotherapist advises
Ease off if: Ease off if you feel pinching in the groin or hip, or if you have to swing your body to get the leg up.
3 · standing with support
Leg lifts out to the side (standing)
Strengthens the muscles on the outside of the hip that stop a limp.
1Stand tall holding a firm support.
2Keeping the knee straight and toes facing forward, lift the operated leg out to the side.
3Keep your body upright; avoid leaning over to the other side.
4Lower the leg slowly back to standing.
10 repetitions, 2 to 3 sessions a day, or as your physiotherapist advises
Ease off if: A small lift done standing tall does more good than a big lift done leaning; ease off if the hip pinches or aches sharply afterwards.
4 · standing with support
Leg lifts behind you (standing)
Strengthens the buttock muscles that push you forward when you walk.
1Stand tall holding a firm support with both hands.
2Keeping the knee straight, take the operated leg a short way behind you.
3Keep your back tall; the movement comes from the hip, not from arching the back.
4Bring the leg back to standing with control.
10 repetitions, 2 to 3 sessions a day, or as your physiotherapist advises
Ease off if: Ease off if you feel it in your lower back rather than your buttock, or if the hip aches sharply.
5 · standing with support
Heel raises at a support
Strengthens the calf muscles that push you forward with every step.
1Stand tall holding a worktop, heavy table or the back of a firm chair.
2Rise slowly up onto your toes.
3Hold for a second at the top.
4Lower slowly back down with control.
10 repetitions, 2 to 3 sessions a day, or as your physiotherapist advises
Ease off if: Keep both hands on the support if you feel unsteady; ease off if pain, rather than muscle tiredness, is what stops you.
By your surgery date, most patients have not started this phase yet. Check with your team before beginning it.
Weeks 6 to 12Phase 3 of 3 · Hip Replacement
Steadiness and stamina
The hip is stronger now, so the focus turns to balance, stairs and longer walks: from recovering to living. Follow the movement precautions your team taught you until your surgeon says otherwise; beyond 12 weeks your physiotherapist usually takes over with a more advanced program.
Not yet in this phase
Follow the movement precautions your team taught you: only your surgeon decides when they can be relaxed
Running and impact sport: most surgeons advise low impact activity for the long term, so raise it at your review
Heavy lifting and carrying: strength first, load later, and build up in small steps
Today: 0 of 5 ticked
1 · lying on your back
Bridges
Strengthens the buttocks and the back of the thighs together, which helps with stairs and getting out of chairs.
1Lie on your back with both knees bent and feet flat, about hip width apart.
2Squeeze your buttocks and lift your hips off the bed as far as is comfortable.
3Keep the pelvis level rather than tipping to one side.
4Lower slowly back down.
10 repetitions, holding 3 seconds, once or twice a day, or as your physiotherapist advises
Ease off if: Ease off if you feel cramp in the back of the thigh (mention it to your physiotherapist if your graft was taken from the hamstring), or sharp pain in the hip or lower back.
2 · sitting on a chair
Sit to stand practice
Standing up strongly and sitting down with control is the everyday movement that guards you against falls.
1Sit on a firm chair with armrests, feet flat and drawn slightly back.
2Lean forward so your nose comes over your toes.
3Push up through your legs, using the armrests only as much as you need.
4Lower yourself back down slowly, with control, rather than dropping.
5 to 10 repetitions, 2 sessions a day, or as your physiotherapist advises
Ease off if: Use a higher chair or more arm support if the joint complains sharply; the slow sit down matters as much as the stand up.
3 · standing with support
Mini squats at a support
Builds thigh and buttock strength through a small, safe range of movement.
1Stand holding a firm support with both hands, feet about hip width apart.
2Bend both knees a small way, as if starting to sit, keeping your heels on the floor.
3Keep the knees in line with the toes, no deeper than feels controlled.
4Push back up to tall standing.
10 repetitions, 2 sessions a day, or as your physiotherapist advises
Ease off if: Keep it shallow; ease off if the joint pinches sharply or is more swollen that evening.
4 · standing with support
Step ups
Rebuilds the strength and confidence to manage stairs, one controlled step at a time.
1Stand facing a small, stable step, next to a rail or wall you can hold.
2Step up with the operated leg first, pushing through that heel.
3Bring the other foot up beside it, then step down with the un-operated leg first.
4Keep the knee in line with the toes; slow and level rather than bouncing.
10 step ups, 2 sessions a day, or as your physiotherapist advises
Ease off if: Some ache around the kneecap on step work is common after knee surgery; ease off if the pain is sharp or the joint is clearly more swollen the next morning.
5 · standing with support
Single leg balance
Steadiness on one leg is what keeps you safe when walking, turning and dressing.
1Stand side on to a worktop or firm chair with your hand resting on it.
2Lift the other foot just off the floor and balance on the operated leg, knee softly bent rather than locked back.
3Keep your fingertips on the support at first, resting lighter as steadiness improves.
4Repeat standing on the other leg.
Hold up to 10 seconds at first, building towards 30, 5 times on each leg, once or twice a day, or as your physiotherapist advises
Ease off if: Always practise beside something you can hold; ease off if the leg shakes so much that you cannot stand tall.
Stop and call us if
Calf pain, warmth or new swelling in either leg: a blood clot must be ruled out the same day
Sudden breathlessness or chest pain: call for emergency help immediately
Sudden severe pain with a feeling that the hip has slipped, or the leg looking shorter or turned: do not force weight through it, call the hospital
Fever with a wound that is increasingly red, hot or leaking: possible infection, ring the helpline rather than waiting for your next visit
Pain that keeps rising despite rest, ice and your prescribed medicines: call rather than wait
ACL Reconstruction: the home program, phase by phase
Step 2 · Choose your phase
By your surgery date, most patients have not started this phase yet. Check with your team before beginning it.
Weeks 0 to 2Phase 1 of 3 · ACL Reconstruction
Straight first
The first fortnight is about a calm, quiet, fully straight knee. Getting the knee completely straight and keeping swelling down matter more right now than how far it bends.
Not yet in this phase
No resisted knee straightening (kicking the leg out against a weight or band): this movement strains the healing graft and stays off the program
No jogging, twisting, or pivoting: the graft is at its most vulnerable in these early weeks
No forcing the bend: swelling has to settle first, and the deeper bend comes gradually in the next phase
Today: 0 of 5 ticked
1 · lying on your back
Ankle pumps
Keeps the blood moving in your calves, which helps lower the chance of clots and eases swelling.
1Lie back with both legs resting straight on the bed.
2Pull your toes up towards you as far as they will go.
3Then point them away from you, like pressing a pedal.
4Keep the movement slow and steady, both feet together.
10 to 20 pumps every hour you are awake, or as your physiotherapist advises
Ease off if: Ankle pumps should feel easy; tell your team the same day if one calf becomes painful, warm or more swollen, rather than pushing on.
2 · lying on your back
Heel prop for a straight knee
Getting the knee fully straight is a key early goal after knee surgery, and here gravity does the gentle work.
1Lie with a rolled towel under the ankle of the operated leg, so the knee hangs free.
2Let the knee relax and sag down towards the bed under its own weight.
3If it feels fine, you can add a gentle press on the thigh with your hands.
4Afterwards, rest with the knee straight; avoid propping a pillow under it.
5 to 10 minutes, 3 times a day, or as your physiotherapist advises
Ease off if: A steady stretching ache behind the knee is normal; ease off if the pain turns sharp or the calf itself hurts.
3 · lying on your back
Thigh squeezes (quad sets)
Wakes up the big thigh muscle that keeps the knee steady and helps it straighten fully.
1Lie with the operated leg straight on the bed.
2Push the back of the knee gently down into the bed.
3Feel the thigh muscle tighten and the kneecap draw up slightly.
4Hold, then relax completely before the next squeeze.
10 repetitions, holding 5 seconds, 3 sessions a day, or as your physiotherapist advises
Ease off if: Ease off if you feel sharp pain around the wound rather than a working ache in the thigh.
4 · lying on your back
Heel slides
Gently restores bending in the healing knee, a little further each week.
1Lie on your back with both legs straight.
2Slide the heel of the operated leg towards your buttock, letting the knee bend.
3Go to the point of a firm stretch, not sharp pain.
4Hold for a moment, then slide slowly back to straight.
10 repetitions, 3 sessions a day, or as your physiotherapist advises
Ease off if: A firm stretching feeling is expected; ease off if the pain is sharp or the joint is clearly more swollen after your sessions.
5 · lying on your back
Straight leg raises
Builds the thigh strength you need to control the leg when walking and on stairs.
1Bend the other knee so its foot rests flat on the bed.
2Tighten the thigh of the operated leg and keep that knee fully straight.
3Lift the whole leg about 15 to 20 centimetres off the bed.
4Hold briefly, then lower slowly with control.
10 repetitions, holding 3 seconds, 2 to 3 sessions a day, or as your physiotherapist advises
Ease off if: If you cannot keep the knee straight while lifting, the muscle is not ready yet; go back to thigh squeezes and try again in a few days.
By your surgery date, most patients have not started this phase yet. Check with your team before beginning it.
Weeks 2 to 6Phase 2 of 3 · ACL Reconstruction
Range and quiet strength
Most patients now work the bend back gradually and begin gentle strength work with the foot on the ground, keeping everything slow because the graft is still young. If you have access to a stationary cycle, easy pedalling with little or no resistance can also help the bend, once your physiotherapist agrees.
Not yet in this phase
Still no resisted knee straightening with weights, bands, or machines: it strains the graft and is not part of home rehabilitation at any stage of this page
No jogging or running: the graft is remodelling and cannot yet absorb impact
If your graft was taken from the hamstring, your physiotherapist will delay hamstring strengthening: the donor site needs more time to settle
No deep squats or kneeling: they load the healing knee more than it is ready for
Today: 0 of 4 ticked
1 · lying on your back
Heel slides
Gently restores bending in the healing knee, a little further each week.
1Lie on your back with both legs straight.
2Slide the heel of the operated leg towards your buttock, letting the knee bend.
3Go to the point of a firm stretch, not sharp pain.
4Hold for a moment, then slide slowly back to straight.
10 repetitions, 3 sessions a day, or as your physiotherapist advises
Ease off if: A firm stretching feeling is expected; ease off if the pain is sharp or the joint is clearly more swollen after your sessions.
2 · standing with support
Mini squats at a support
Builds thigh and buttock strength through a small, safe range of movement.
1Stand holding a firm support with both hands, feet about hip width apart.
2Bend both knees a small way, as if starting to sit, keeping your heels on the floor.
3Keep the knees in line with the toes, no deeper than feels controlled.
4Push back up to tall standing.
10 repetitions, 2 sessions a day, or as your physiotherapist advises
Ease off if: Keep it shallow; ease off if the joint pinches sharply or is more swollen that evening.
3 · standing with support
Heel raises at a support
Strengthens the calf muscles that push you forward with every step.
1Stand tall holding a worktop, heavy table or the back of a firm chair.
2Rise slowly up onto your toes.
3Hold for a second at the top.
4Lower slowly back down with control.
10 repetitions, 2 to 3 sessions a day, or as your physiotherapist advises
Ease off if: Keep both hands on the support if you feel unsteady; ease off if pain, rather than muscle tiredness, is what stops you.
4 · standing with support
Single leg balance
Steadiness on one leg is what keeps you safe when walking, turning and dressing.
1Stand side on to a worktop or firm chair with your hand resting on it.
2Lift the other foot just off the floor and balance on the operated leg, knee softly bent rather than locked back.
3Keep your fingertips on the support at first, resting lighter as steadiness improves.
4Repeat standing on the other leg.
Hold up to 10 seconds at first, building towards 30, 5 times on each leg, once or twice a day, or as your physiotherapist advises
Ease off if: Always practise beside something you can hold; ease off if the leg shakes so much that you cannot stand tall.
By your surgery date, most patients have not started this phase yet. Check with your team before beginning it.
Weeks 6 to 12Phase 3 of 3 · ACL Reconstruction
Steady under load
The knee usually starts to feel close to normal now, which is exactly when the graft is quietly at its most tempting to overload. This phase builds steady strength, balance, and stair confidence; running and sport drills come later, under your physiotherapist's supervision, not from this page.
Not yet in this phase
Still no resisted knee straightening (leg extension machines, or ankle weights while kicking the leg out): this movement strains the graft for many months
No jogging, jumping, or agility drills: these belong to your physiotherapist's supervised program beyond 12 weeks
No pivoting or sudden changes of direction: the graft is not yet ready to be tested this way
Today: 0 of 4 ticked
1 · standing with support
Wall sit
Builds endurance in the thigh muscles while the wall keeps the knee steady.
1Stand with your back flat against a wall, feet about 30 centimetres out from it.
2Slide down until the knees are gently bent, well short of a right angle.
3Hold the position, breathing normally.
4Slide slowly back up the wall.
Hold 10 to 20 seconds, 5 times, once or twice a day, or as your physiotherapist advises
Ease off if: Ease off if you feel pressure or pain behind the kneecap; slide higher up the wall or stop for the day.
2 · standing with support
Step ups
Rebuilds the strength and confidence to manage stairs, one controlled step at a time.
1Stand facing a small, stable step, next to a rail or wall you can hold.
2Step up with the operated leg first, pushing through that heel.
3Bring the other foot up beside it, then step down with the un-operated leg first.
4Keep the knee in line with the toes; slow and level rather than bouncing.
10 step ups, 2 sessions a day, or as your physiotherapist advises
Ease off if: Some ache around the kneecap on step work is common after knee surgery; ease off if the pain is sharp or the joint is clearly more swollen the next morning.
3 · standing with support
Slow step-downs
Teaches the knee to control your body weight on the way down, which is harder work than going up.
1Stand on a small step, side on to a rail or wall for support.
2Keeping the operated leg on the step, slowly lower the other heel towards the floor.
3Touch the floor lightly, then push back up through the operated leg.
4Move slowly; the control is the exercise.
8 to 10 slow step-downs, once or twice a day, or as your physiotherapist advises
Ease off if: Ease off if the knee shakes or drifts inwards; use a lower step or fewer repetitions.
4 · lying on your back
Bridges
Strengthens the buttocks and the back of the thighs together, which helps with stairs and getting out of chairs.
1Lie on your back with both knees bent and feet flat, about hip width apart.
2Squeeze your buttocks and lift your hips off the bed as far as is comfortable.
3Keep the pelvis level rather than tipping to one side.
4Lower slowly back down.
10 repetitions, holding 3 seconds, once or twice a day, or as your physiotherapist advises
Ease off if: Ease off if you feel cramp in the back of the thigh (mention it to your physiotherapist if your graft was taken from the hamstring), or sharp pain in the hip or lower back.
Stop and call us if
A hot, swollen calf or new calf pain: this can signal a blood clot and needs same-day medical review
Sudden breathlessness or chest pain: call emergency services immediately
Fever, or a wound that becomes red, weeping, or increasingly painful: possible infection, contact the hospital promptly
The knee suddenly gives way or swells sharply after a slip or twist: the graft needs checking, contact the team
Pain that keeps climbing despite rest, ice, elevation, and your prescribed medicines: do not push through it, call for advice
Rotator Cuff Repair: the home program, phase by phase
Step 2 · Choose your phase
By your surgery date, most patients have not started this phase yet. Check with your team before beginning it.
Weeks 0 to 3Phase 1 of 3 · Rotator Cuff Repair
Protect and settle
The repaired tendon is healing to bone and must not be tested; the sling is your friend, and these exercises simply keep everything around the shoulder moving while the repair rests. Timings depend on the size of your repair, and your operating team's protocol always overrides this page.
Not yet in this phase
No active lifting of the arm away from the body, not even a teacup: the repaired tendon must not pull on its anchor points yet
No reaching behind your back or out to the side: these positions stress the repair directly
Do not leave the sling off except for exercises and washing, unless your team says otherwise: it protects the repair around the clock
No driving: the arm cannot yet control a steering wheel safely
Today: 0 of 4 ticked
1 · leaning forward at a table
Pendulum swings
Lets gravity move the shoulder gently so the joint does not stiffen, without the repaired tendon doing any work.
1Lean forward and rest your good arm on a table or the back of a chair.
2Let the operated arm hang down loosely, completely relaxed.
3Shift your body weight in small circles so the arm swings like a pendulum.
4Swing gently forward and back, then side to side.
5The arm muscles stay switched off; your body makes the movement.
10 gentle circles each way, 3 to 4 sessions a day, or as your physiotherapist advises
Ease off if: Ease off if the shoulder starts to ache sharply; make the circles smaller or rest.
2 · sitting on a chair
Elbow, wrist and hand moves
Keeps the elbow, wrist and fingers supple and helps drain swelling while the shoulder rests in the sling.
1Take the arm out of the sling and support the forearm on your lap or a table.
2Slowly bend and straighten the elbow through a comfortable range.
3Turn the palm up and down, then circle the wrist gently.
4Open the fingers wide, then make a soft fist.
5Return the arm to the sling when you finish.
10 of each movement, 3 to 4 sessions a day, or as your physiotherapist advises
Ease off if: Ease off if the shoulder itself starts to hurt; keep the upper arm resting against your body while you move.
3 · sitting on a chair
Shoulder-blade squeezes
Keeps the muscles around the shoulder blade active and eases the rounded posture the sling encourages.
1Sit tall with the sling on and both arms relaxed.
2Draw the shoulder blades gently back and down, as if tucking them into your back pockets.
3Hold for 5 seconds, breathing normally.
4Release slowly; do not shrug the shoulders upwards.
10 squeezes with a 5-second hold, 3 sessions a day, or as your physiotherapist advises
Ease off if: Ease off if the squeeze pulls painfully at the operated shoulder; make the movement smaller.
4 · sitting on a chair
Posture reset
Long spells in a sling round the back and neck, and a regular reset keeps them comfortable.
1Sit back in the chair with both feet flat on the floor.
2Lengthen up through the crown of the head, as if being drawn gently upwards.
3Let the shoulders settle back and down without forcing them.
4Take three slow breaths in this position.
A few slow breaths, once every hour you are awake, or as your physiotherapist advises
Ease off if: Ease off if straightening up causes shoulder pain; a smaller correction is fine.
By your surgery date, most patients have not started this phase yet. Check with your team before beginning it.
Weeks 3 to 6Phase 2 of 3 · Rotator Cuff Repair
Helped along
Most patients now begin assisted movement: the good arm, a stick, or a tabletop moves the operated arm while its own muscles stay quiet. Move only within the limits your team has set; larger repairs are usually moved later and more gently, and your operating team's protocol overrides the weeks printed here.
Not yet in this phase
Still no lifting, carrying, or pushing with the operated arm: the tendon is attaching but is far from strong
No lifting the arm under its own power: the other arm or the stick does the work for now
No stretching into pain or past the limits your team set: the size of your repair decides how far is safe
Today: 0 of 5 ticked
1 · leaning forward at a table
Pendulum swings
Lets gravity move the shoulder gently so the joint does not stiffen, without the repaired tendon doing any work.
1Lean forward and rest your good arm on a table or the back of a chair.
2Let the operated arm hang down loosely, completely relaxed.
3Shift your body weight in small circles so the arm swings like a pendulum.
4Swing gently forward and back, then side to side.
5The arm muscles stay switched off; your body makes the movement.
10 gentle circles each way, 3 to 4 sessions a day, or as your physiotherapist advises
Ease off if: Ease off if the shoulder starts to ache sharply; make the circles smaller or rest.
2 · lying on your back
Stick-assisted arm raise
The good arm raises the operated arm using a stick, restoring forward reach while the repaired tendon stays at rest.
1Lie on your back holding a walking stick or similar light stick with both hands.
2Keep the operated arm relaxed; the good arm does all the pushing.
3Slowly raise the stick up and overhead, only as far as the limit your team has set.
4Pause, then lower the stick slowly back down.
5Never push through pain.
10 slow raises within your set limit, 2 to 3 sessions a day, or as your physiotherapist advises
Ease off if: Ease off if the operated shoulder starts tensing or guarding; slow down and reduce the range.
3 · lying on your back
Stick-assisted outward turn
Gently restores the outward turn of the shoulder, with the good arm providing all the push.
1Lie on your back with the operated elbow tucked against your side and bent to a right angle; a rolled towel under the elbow can help.
2Hold the stick across your body with both hands.
3Use the good arm to push the stick so the operated forearm turns outward.
4Stop at the limit your team has set, hold briefly, and return slowly.
5The operated arm stays relaxed throughout.
10 slow turns, 2 to 3 sessions a day, or as your physiotherapist advises
Ease off if: Ease off if you feel pinching or sharp pain at the front of the shoulder.
4 · sitting on a chair
Table slides
Uses the tabletop to carry the arm's weight while the shoulder practises reaching forward.
1Sit at a table with the operated forearm resting on a cloth or small towel on the tabletop.
2Slide the arm forward along the table, letting your body lean gently after it.
3Go to a comfortable stretch, not pain.
4Pause, then sit back up, sliding the arm back towards you.
10 slow slides, 2 to 3 sessions a day, or as your physiotherapist advises
Ease off if: Ease off if the shoulder aches sharply at the end of the slide; shorten the reach.
5 · sitting on a chair
Shoulder-blade squeezes
Keeps the muscles around the shoulder blade active and eases the rounded posture the sling encourages.
1Sit tall with the sling on and both arms relaxed.
2Draw the shoulder blades gently back and down, as if tucking them into your back pockets.
3Hold for 5 seconds, breathing normally.
4Release slowly; do not shrug the shoulders upwards.
10 squeezes with a 5-second hold, 3 sessions a day, or as your physiotherapist advises
Ease off if: Ease off if the squeeze pulls painfully at the operated shoulder; make the movement smaller.
By your surgery date, most patients have not started this phase yet. Check with your team before beginning it.
Weeks 6 to 12Phase 3 of 3 · Rotator Cuff Repair
Waking the muscles
The shoulder usually begins to move under its own power now, gently and without any load in the hand. Progress in this phase varies more than in any other; the size of your repair sets the pace, and your operating team's timings take precedence over this page.
Not yet in this phase
No lifting weights or carrying heavy bags with the operated arm: the tendon is months away from full strength
No sudden or jerky reaching, for example catching a falling object: let it fall
No resistance band work until your physiotherapist introduces it: the right starting point depends on how your repair is healing
Today: 0 of 4 ticked
1 · standing with support
Wall walks
Begins active reaching with the wall taking part of the arm's weight.
1Stand facing a wall, about an arm's length away.
2Place the fingertips of the operated arm on the wall at waist height.
3Walk the fingers slowly up the wall as far as is comfortable.
4Pause, then walk them back down; do not let the arm drop.
5Note how high you reach and build up gradually.
5 to 10 climbs, 2 to 3 sessions a day, or as your physiotherapist advises
Ease off if: Ease off if the shoulder hitches up towards your ear as you climb; go lower and slower.
2 · lying on your side
Side-lying outward turn
Starts strengthening the repaired rotator cuff using only the arm's own weight, with nothing in the hand.
1Lie on your good side with the operated arm on top.
2Bend the operated elbow to a right angle and tuck it against your side, forearm resting across your tummy; a small rolled towel under the elbow helps.
3Keeping the elbow tucked in, slowly turn the forearm up towards the ceiling.
4Hold for a second, then lower slowly.
5No weight in the hand; the arm's own weight is enough.
10 slow lifts, once or twice a day, or as your physiotherapist advises
Ease off if: Ease off if the shoulder aches during or after the exercise; do fewer repetitions and mention it at your next review.
3 · standing with support
Band outward turn
Adds light resistance to the outward turn, the first gentle loading of the repaired cuff.
1Wait until your physiotherapist introduces the band; do not start this one on your own.
2Tie a light resistance band to the handle of a closed door at elbow height.
3Stand side on with the operated elbow bent to a right angle and tucked against your side, holding the band.
4Slowly turn the forearm outward, away from the door, keeping the elbow tucked in.
5Return slowly; the controlled return is half the exercise.
10 slow pulls, once a day to begin with, or as your physiotherapist advises
Ease off if: Ease off if the shoulder aches into the evening or the next morning; drop back a step and tell your physiotherapist.
4 · standing with support
Band rows
Strengthens the muscles between the shoulder blades that give the repaired cuff a stable base to work from.
1Wait until your physiotherapist introduces the band; do not start this one on your own.
2Fix a light resistance band around the handle of a closed door.
3Stand tall holding an end in each hand, elbows soft.
4Draw the elbows back and the shoulder blades together, as in the shoulder-blade squeeze.
5Release slowly with control.
10 slow rows, once a day to begin with, or as your physiotherapist advises
Ease off if: Ease off if the operated shoulder pinches at the front; loosen the band tension or shorten the pull.
Stop and call us if
Fever, or a wound that becomes red, weeping, or increasingly painful: possible infection, contact the hospital promptly
A sudden tearing feeling, or a sharp new loss of movement after a jolt or fall: the repair needs checking, contact the team
Numbness, pins and needles, or a pale or bluish hand: the nerves and circulation need urgent review
Chest pain or sudden breathlessness: call emergency services immediately
Pain that keeps worsening despite the sling, rest, and your prescribed medicines: call for advice rather than pushing through
Programs assume an uncomplicated recovery and are paced conservatively.
Your surgeon's and physiotherapist's instructions always override this page.
The honest gauge
How hard should exercise feel?
Expected, keep going
A stretching feeling, mild effort, and an ache that settles within an hour or two of the session. Morning stiffness that eases as you move.
Ease off, mention it
Pain that is clearly worse by the next morning, swelling that grows day after day, or a joint that feels angrier each session. The 24-hour rule: if it is worse tomorrow, today was too much.
Stop and call
Sharp pain during an exercise, a pop with new weakness or giving way, fever, wound trouble, or calf pain and swelling. These are never pushed through: use the numbers above.
At any stage
Chest pain, sudden breathlessness, or fainting are emergencies: go to the nearest casualty or call
9656 111 666.
Aster MIMS Kannur runs 24/7 emergency and trauma care.
Where these programs come from
The exercises, phasing, and dosages here reflect published home rehabilitation protocols
for uncomplicated surgery, the same building blocks our physiotherapy team works from at
Aster MIMS Kannur. They are deliberately conservative: the printed sheet your
physiotherapist gives you is tailored to your operation and takes priority.
Rehabilitation is where a good operation becomes a good result, and the home sessions
between physiotherapy visits are where most of that work happens. If something on this
page does not match what you were taught, follow your team and
ask us at your next review.
Common questions
Exercise questions, answered
Do these exercises replace my physiotherapy sessions?
No. They are the home companion to physiotherapy, not a substitute for it. Your physiotherapist tailors the program to your operation, your joint, and your progress, and their instructions always override this page. Use this guide to do the home portion well between sessions.
How much discomfort during exercise is acceptable?
A stretching sensation and a mild ache that settles within an hour or two are expected parts of rehabilitation. Sharp pain during an exercise, pain that is clearly worse by the next morning, or swelling that increases day after day are signals to ease off and mention it to your physiotherapist. The 24-hour rule is useful: if the joint is angrier the next day, the session was too much.
I missed a few days of exercises. Have I spoiled the result?
A few missed days do not undo a recovery, so do not try to make them up by doubling the next session. Simply restart at the same level, and if more than a week has been lost or the joint has stiffened, tell your physiotherapist so the plan can be adjusted.
When can I start these exercises after my operation?
The first phase of each program reflects what most patients begin in hospital, usually on the day of surgery or the day after, under the team's guidance. Start dates differ with the operation and the findings at surgery, so begin each phase only when your surgeon or physiotherapist confirms you are ready, especially after rotator cuff repair, where timing depends on the size of the tear.
Ready to Begin?
Take the First Step. We'll handle the rest.
OPD: Monday, Wednesday and Friday, 10 am to 4 pm at Aster MIMS Kannur.
Online bookings receive a confirmed time slot.