Exercise guide after meniscus surgery

Rehabilitation exercises are commonly used to rebuild joint motion and muscle strength as the knee heals.

In this blog, we look at the types of exercises commonly used after meniscus surgery, and how they’re progressed.

It has been developed with insights from Jakub Chudy, physiotherapist at HBF Physio Bull Creek, and reflects his clinical experience supporting people through recovery.

Always follow your care team’s advice

There’s no one-size-fits-all exercise program after meniscus surgery. Rehabilitation plans are typically guided by your surgeon or physiotherapist, and may vary depending on factors like the type of repair, healing progress and overall health.

Rehab should be guided by both time and how your knee is responding, with exercises introduced and progressed under clinical supervision.

Early-stage exercises: Supporting movement and circulation

In the early phase after surgery, exercises are focused on supporting movement and circulation – not building strength quickly.

Common early exercises include:

• Ankle pumps/foot pumps: Often used to help improve circulation and reduce swelling in the leg.
• Quadriceps activation (quad sets): Exercises that involve tightening the thigh muscles to help reactivate muscle control after surgery.
• Straight leg raises: A simple strengthening exercise used early in some programs, where appropriate.
• Heel slides/gentle knee bends: Used to support gradual restoration of knee movement, within any limits advised by your care team.

These exercises may feel basic, but they’re important for restoring movement and preparing the knee for later strengthening.

Mid-stage exercises: Building strength and control

As recovery progresses, exercises are often expanded to support strength, stability and controlled movement. Examples include:

• Calf raises: Supporting lower-leg strength and helping with walking and balance.
• Hip and core strengthening exercises (bridges, planks, clamshells): Helping support stability and movement control around the knee.
• Balance and proprioception training: Exercises designed to improve stability and coordination, often starting with double-leg balance and progressing over time.
• Stationary cycling (low resistance): Sometimes introduced to support range of motion and gradually build endurance.

These exercises help build the foundation for more functional movement as your knee becomes stronger.

Later-stage exercises: Moving toward functional strength

As healing continues, rehab often shifts toward more functional, weight-bearing movement. Examples of later-stage exercise types include:

• Partial squat patterns (within a controlled range): Used to support strength and control during everyday movements.
• Step-based movements (step-ups): Helping prepare for activities like stairs and uneven surfaces.
• Progressive single-leg work: Gradually introducing more demanding movements as strength and control improve.

Some protocols also introduce more advanced movement patterns and strengthening as recovery progresses further, depending on individual goals.

Exercise should feel manageable, not overwhelming

As you increase your activity, it’s normal to have some ups and downs – but exercises shouldn’t cause ongoing pain or swelling. If your knee becomes more swollen or painful after an activity, it may be helpful to limit or pause that activity and allow the knee to settle.

How can HBF help?

If you have eligible extras cover with HBF, you may be able to claim benefits for visits to a physiotherapist as part of your recovery after meniscus surgery.

Physiotherapy can support rehabilitation by:

• Guiding safe exercise progression based on your recovery stage
• Supporting strength, balance and movement control
• Monitoring how your knee responds to activity
• Adjusting your program over time as your capacity improves