🟢 Phase 1 — Beginner (Weeks 1–2)
For: knee arthritis, post-surgery, knee pain at rest. No joint compression.
1Ankle Pumps
Move foot up and down (pump) continuously. Improves circulation, prevents clots.
20 reps × 4 times daily✓ Prevents clot
2Straight Leg Raise
Lie flat. Tighten thigh. Lift straight leg to 45°. Hold 5 sec. Lower slowly.
3 sets × 10 reps · Both legs · Daily✓ Quad strength
3Heel Slide
Lie flat. Slide heel toward buttocks gently. Hold 5 sec. Return.
3 sets × 10 reps · Both legs · Twice daily✓ Range of motion
4Quad Sets (Isometric)
Press back of knee into bed. Hold 10 sec. Release. Activates quads without movement.
3 sets × 10 holds · Hourly✓ Muscle activation
5Hip Abduction
Lie on side. Raise top leg to 45°. Hold 3 sec. Lower slowly.
3 sets × 12 reps · Both sides · Daily✓ Hip protection
🔵 Phase 2 — Intermediate (Weeks 3–6)
For: mild-moderate arthritis, post-surgery (after clearance), general strengthening.
1Mini Squat (0–30°)
Hold chair. Bend knees to 30° only. Hold 5 sec. Push through heels to stand. Never go below 90°.
3 sets × 10 reps · Daily✓ Functional strength
2Step Up (Low Step 10 cm)
Step up with affected leg. Bring other up. Step down slowly. Builds stair confidence.
3 sets × 10 reps · Daily✓ Functional independence
3Calf Raise
Hold chair. Rise onto toes slowly. Hold 3 sec. Lower slowly.
3 sets × 15 reps · Daily✓ Circulation, calf strength
4Stationary Cycling
Seat so knee bends 10–15° at lowest pedal position. Low resistance. 15–20 min.
5 days/week✓ ROM, fitness
5Standing Hip Extension
Hold chair. Lift one straight leg backward 15 cm. Hold 3 sec. Lower.
3 sets × 12 reps · Both legs · Daily✓ Glute activation
🔴 Phase 3 — Advanced (Weeks 6+ with clearance)
For: athletes, post-surgery rehab, active patients. Medical clearance required.
1Wall Squat
Back against wall. Slide down to 60–90° bend. Hold 10–30 sec. Builds quad strength under load.
3 sets × 30 sec · Daily
2Single Leg Balance
Stand on one leg for 30–60 sec. Progress to folded towel. Improves proprioception.
3 sets × 30–60 sec · Both legs · Daily
3Terminal Knee Extension (TKE)
Resistance band behind knee. Straighten knee against resistance. Excellent quad strengthening.
3 sets × 15 reps · Both legs
4Side Steps with Band
Band around ankles. Take 10 steps sideways. Return. Activates hip abductors and lateral stabilisers.
3 sets × 10 each direction
5Partial Lunge
Step forward. Lower back knee toward floor (front knee 60–70° only). Push back.
3 sets × 8 reps · Both legs · Alternate days
