Knee injury recovery exercises
Explore structured knee injury recovery exercises, rehab movements, strengthening drills, and return-to-play actions from the iSoccer recovery library.
Recovery - Dual Leg Bridging
Non-Surgical ACL Tear Rehab Exercise: Player lies on the back with both knees bent, lifts the hips into a bridge position, then lowers back down under control. This exercise helps activate the glutes, hamstrings, hip stabilisers, and posterior-chain support during ACL rehab.
Recovery - Knee Straightening and Lift
Exercise to help heal a degenerative meniscus tear: Straighten the knee fully, tighten the quadriceps, and lift the leg slowly before lowering it back down with control.
Recovery - Standing Mini Squats
Non-Surgical ACL Tear Rehab Exercise: Stand with feet hip-width apart and perform shallow squats, bending the knees slightly while keeping control and alignment.
Recovery - Knee Front Extension Isometrics
Non-Surgical ACL Tear Rehab Exercise: Extend the knee into a comfortable straight position and hold the quadriceps contraction without moving the joint.
Recovery - Straight Leg Raise
Non-Surgical ACL Tear Rehab Exercise: Lie on your back with one leg straight and the other knee bent, then tighten the thigh and raise the straight leg under control before lowering it slowly.
Recovery - Quad Sets
Non-Surgical ACL Tear Rehab Exercise: Sit or lie with the leg straight, tighten the quadriceps to press the knee down, hold briefly, then relax.
Recovery - Heel Slides
Non-Surgical ACL Tear Rehab Exercise: Lie on your back and slowly slide the heel toward the body to bend the knee, then slide it back out to straighten the leg.
Recovery - Leg Clock Reaches
Balance on one leg and reach the other leg in multiple directions like a clock to improve stability.
Recovery – Knee Extension Isometrics
Sit or lie with the leg extended, tighten the quadriceps to straighten the knee fully, and hold the contraction before relaxing.