How to Start Working Out Again After a Knee Injury Safely | Credihealth

Recovering from a knee injury? You’re not alone. Every year, over 600,000 knee injuries occur in the U.S., making it one of the most common joint problems. Whether it was a torn ligament, meniscus tear, or strain, getting back to exercise can feel overwhelming.

Figuring out how to start working out again after a knee injury takes patience. Your body needs time to adjust. The goal is to regain strength and keep your knee safe. The best way is to start slow, choose the right moves, and listen to your body.

If you are ready to work out again, follow a plan that keeps your knee safe while helping it get strong again. This guide will walk you through 6 essential steps to safely start working out again after a knee injury.

How to Start Working Out Again After Knee Injury (Without Reinjury)

Step 1: Get Cleared by a Doctor or Therapist

Before you start, check with a doctor or a physical therapist. They can tell you if your knee is ready for workouts. If you rush, you might make things worse.

Your doctor may:

• Suggest wearing a brace for support.

• Give you simple rehab moves to start.

• Advise you to avoid certain exercises.

Healing times are different for everyone. Some recover in weeks, while others need months. You want to be sure your knee is ready before you put pressure on it.

• Minor injuries: 4–6 weeks
• Moderate injuries: 2–3 months
• Major injuries (ACL, meniscus tears): 6+ months

Step 2: Begin With Low-Impact Moves

The first step towards working out again after a knee injury is to take it slow. You should avoid jumping, running, and other high-impact activities at first. Instead, pick moves that help rebuild strength without too much stress on the knee.

Best Low-Impact Exercises:

Walking is simple but effective. Start with short walks on flat ground before trying hills.

Water takes the pressure off your joints. Swimming or water exercises can help improve movement.

A stationary bike is great for the knee. Keep the resistance low at first and increase it slowly.

Both help with flexibility and balance. Avoid deep lunges or poses that twist the knee too much.

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  Strength Work With Resistance Bands

Instead of lifting weights, start with resistance bands. They help strengthen the knee safely.

Do not rush. Increase time and intensity only when your knee feels stable. If something hurts, stop.

Step 3: Strengthen the Muscles Around Your Knee

A weak knee is more likely to get hurt again. Strong muscles help protect it. The muscles in your thighs, calves, and hips support the joint.

Key Strength Exercises:

Quadriceps (Front Thigh Muscles)

• Straight Leg Raises – Lie down, tighten your thigh, and lift your leg a few inches off the ground.

• Quad Sets – Sit with your leg straight. Tighten the muscle and hold for a few seconds.

Hamstrings (Back of the Thigh)

• Heel Slides – While lying down, slide your heel toward your body, then back down.

• Bridges – Lie on your back, bend your knees, and lift your hips.

Calf and Ankle Strength

• Calf Raises – Stand up, lift your heels off the ground, then lower them.

• Ankle Pumps – Move your foot up and down while sitting.

Balance and Control

• Mini Squats – Keep your weight on your heels and only bend slightly.

• Single-Leg Stands – Stand on one leg for a few seconds, then switch.

Start with a few reps and increase over time. If an exercise causes pain, stop right away.

Step 4: Avoid These Risky Moves

Not all exercises are safe when coming back from a knee injury. Some put too much strain on the joint. Avoid these until your knee is fully healed.

Exercises to Avoid:

• Running on hard surfaces – The impact can stress the knee. Stick to walking or cycling.

• Jumping workouts – Burpees and box jumps can be risky.

• Deep squats and lunges – These put too much pressure on the knee joint.

• Sudden stops and turns – Sports like basketball and tennis require quick movements that can cause reinjury.

If an exercise causes pain, swelling, or stiffness, stop and rest.

Step 5: Track Your Progress and Adjust as Needed

Your knee will tell you if you are moving too fast. Some soreness is normal, but sharp pain means you need to slow down.

Signs to Watch For:

• Mild discomfort – This is normal when rebuilding strength.

• Swelling after workouts – A sign that you might be doing too much.

• Sharp pain – Stop right away. Pain is your body’s way of saying something is wrong.

• Weakness or instability – If your knee feels shaky, go back to easier moves.

Recovery takes time. Do not rush. Every small step forward is progress.

Step 6: Consider Using a Knee Brace

If your knee still feels weak, a brace may help. Some people wear them for a few months, while others need them longer.

Types of Knee Braces:

A doctor can help you decide if you need one. Many people deal with knee injuries every year. Reports show that in the U.S., thousands of ACL injuries happen yearly. 

Conclusion: Take It Slow and Stay Consistent

If you are figuring out how to start working out again after a knee injury, the key is patience. The goal is to heal and get strong, not to rush back.

Low-impact exercises help you ease in safely. Strengthening your muscles will protect your knee in the long run. Avoid risky moves that could cause another injury. And most importantly, listen to your body. If pain or swelling continues, rest and see a doctor.

A smart recovery is always better than a fast one. If this guide helped you share it with others who may need it.

Read Also: How To Heal A Torn Meniscus Naturally

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