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Home exercises · Physiotherapy

ACL and Meniscus Surgery Exercises You Can Do at Home

Helena Greyvenstein, physiotherapistDr. Alex Greyvenstein, chiropractorHelena Greyvenstein, Physiotherapist · Dr. Alex Greyvenstein, DC

These ACL surgery exercises, and the meniscus ones alongside them, cover the early weeks after ACL reconstruction or meniscus surgery. Protocols vary a lot, especially after a meniscus repair, so always follow your surgeon's instructions.

Helena and Dr. Alex chose these for people they see at home in Oakville, Burlington and Milton. They're general guidance, not a substitute for an assessment.

See the exercises Book a home visit
Illustration of the knee ligaments and meniscus, for ACL and meniscus surgery exercises at home

Safety first

Before you start

After surgery, your surgeon's instructions come first. Precautions, weight-bearing limits and timelines vary by surgery and surgeon. Don't start an exercise here that your surgical team hasn't approved.

Check whether you had a repair or a trim. The rules for bending and weight-bearing are often different.

Move slowly and stay in a comfortable range. Mild stretching, tiredness or soreness that settles within a day is normal. Sharp pain, or symptoms that spread or get worse, mean stop.

Stop and get checked if you have:
  • Calf pain, swelling, warmth or redness in one leg (a possible blood clot)
  • Chest pain, sudden shortness of breath or coughing up blood (call 911)
  • Fever, or a wound that becomes red, hot, swollen or starts draining
  • A sudden big jump in pain or swelling, or new numbness

The routine

ACL surgery exercises, step by step

Quad sets

  1. Lie or sit with your leg straight.
  2. Tighten your thigh muscle, pressing the back of the knee down.
  3. Hold, then relax.
Hold 5 seconds, 10 times

Tip: Getting the quads working early is a key goal.

Heel prop for straightening

  1. Sit with your heel on a rolled towel and the knee unsupported.
  2. Relax and let the knee straighten.
A few minutes, a few times a day

Tip: Full straightening is a priority after ACL surgery.

Straight leg raise

  1. Lie on your back with the other knee bent.
  2. Tighten your thigh and lift the straight leg.
  3. Lower slowly.
10 times

Tip: Only if your knee stays straight while lifting.

Heel slides

  1. Lie on your back and slide your heel toward your bottom.
  2. Slide it back out.
10 times

Tip: Many meniscus repairs limit how far you can bend early on. Check your instructions.

Calf raises

  1. Stand holding a counter.
  2. Rise up onto your toes, then lower slowly.
10 to 15 times

Tip: Only once your surgeon allows weight on the leg.

Mini squats

  1. Stand holding a counter with feet hip-width apart.
  2. Bend your knees slightly, then stand up.
10 times

Tip: A later-stage exercise. Start only when your plan says so.

Progress

How often to do them and how to progress

After surgery, progress only as your surgeon or physiotherapist directs. Little and often usually beats pushing hard. Getting the knee straight and the swelling down comes before adding new exercises.

If an exercise causes a big jump in pain or swelling, stop it and check with your surgical team or physiotherapist.

Next step

When ACL & meniscus exercises aren't enough: physio at home in Oakville

If you're struggling to meet the goals your surgical team set, or getting to outpatient physio is hard after discharge, physio at home can help you follow your surgeon's protocol safely. Read more about our ACL and meniscus surgery rehab, or see in-home physiotherapy in Oakville.

Book physiotherapy at home Free 15-min phone call

Common questions

Questions about ACL & meniscus exercises

Common question

When can I start running after ACL surgery?

Often a few months after surgery, once your surgeon agrees and your knee is ready. Running too early can flare up swelling.

Common question

When can I return to sport after ACL reconstruction?

Usually not before about nine months, and often longer. Research suggests going back to pivoting sports earlier raises the risk of re-injury.

Common question

Are exercises different after a meniscus repair?

Often, yes. After a repair, surgeons commonly limit bending or weight-bearing for a period to protect the stitches. A meniscus trim usually allows faster progress.

Common question

Should I do these exercises before ACL surgery?

Often yes. Reducing swelling, getting the knee fully straight and building quad strength before surgery can help recovery.

Get started

Want a plan made for you?

Helena can work through your surgeon's protocol with you at home, one stage at a time.

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