How Can I Safely Resume Workouts After a Knee Injury?

Reviewed by Garrett Kneese, MD, MPH

Family Medicine

Before resuming workouts after a knee injury, it’s important to get a doctor’s or physical therapist’s okay and start slowly with exercises that help rebuild strength without causing pain.

Explanation

When you’re ready to go back to exercise, follow these steps. First, talk with your doctor or physical therapist. They can suggest safe exercises based on your injury. Studies show that early management, especially for knee extension, is key. This means doing gentle exercises that keep your knee straight without causing extra stress. A few tips include:

Starting with low-impact exercises (like cycling or swimming) that are easier on your knee.
Gradually increasing the intensity and length of your workouts.
Focusing on exercises that build the muscles around your knee – especially the quadriceps – to support the joint.
Listening to your body and stopping if you feel pain.

Using a step-by-step approach helps you build strength gradually without overloading the knee. With regular exercises guided by your healthcare professional, you improve how your knee moves and gains strength over time. This slow and steady process is backed by the latest research from groups studying knee injuries and recovery.

(References)

Delaloye JR, Murar J, Sánchez MG, Saithna A, Ouanezar H, Thaunat M, Vieira TD, Sonnery-Cottet B. How to Rapidly Abolish Knee Extension Deficit After Injury or Surgery: A Practice-Changing Video Pearl From the Scientific Anterior Cruciate Ligament Network International (SANTI) Study Group. Arthrosc Tech. 2018 May 7;7(6):e601-e605. doi: 10.1016/j.eats.2018.02.006. PMID: 30013901; PMCID: PMC6019855.
Kew ME, Cavanaugh JT, Elnemer WG, Marx RG. Return to Play after Posterior Cruciate Ligament Injuries. Curr Rev Musculoskelet Med. 2022 Dec;15(6):606-615. doi: 10.1007/s12178-022-09794-z. Epub 2022 Nov 30. PMID: 36447081; PMCID: PMC9789230.
Filbay SR, Grindem H. Evidence-based recommendations for the management of anterior cruciate ligament (ACL) rupture. Best Pract Res Clin Rheumatol. 2019 Feb;33(1):33-47. doi: 10.1016/j.berh.2019.01.018. Epub 2019 Feb 21. PMID: 31431274; PMCID: PMC6723618.
Buckthorpe M, La Rosa G, Villa FD. RESTORING KNEE EXTENSOR STRENGTH AFTER ANTERIOR CRUCIATE LIGAMENT RECONSTRUCTION: A CLINICAL COMMENTARY. Int J Sports Phys Ther. 2019 Feb;14(1):159-172. PMID: 30746302; PMCID: PMC6350662.

Tell your friends about us.

We would love to help them too.

For First Time Users

What is Ubie’s Doctor’s Note?

We provide a database of explanations from real doctors on a range of medical topics. Get started by exploring our library of questions and topics you want to learn more about.

Learn more about symptoms

Knee pain

Not sure about the cause of your current symptoms?

Try our AI-based symptom checker

With an easy 3-min questionnaire, you can get a free AI-powered report on possible causes

Tips to try:

Provide specific, detailed info about all symptoms you have.
Give accurate information about yourself including current conditions.
Answer all follow-up questions

Purpose and positioning of servicesUbie Doctor’s Note is a service for informational purposes. The provision of information by physicians, medical professionals, etc. is not a medical treatment. If medical treatment is required, please consult your doctor or medical institution. We strive to provide reliable and accurate information, but we do not guarantee the completeness of the content. If you find any errors in the information, please contact us.