Weekly tracking for meals, shopping, exercise, and progress
Conservative general plan. Follow your surgeon/physiotherapist guidance first.
Stop if pain, swelling, or instability increases.
Estimated time per day: 15-20 min
Move ankle up/down while seated or lying down.
2 sets x 20 reps · 5-7 days/week · Very lightTighten thigh with knee extended.
2 sets x 10 reps (5 sec) · 5-6 days/week · LightEstimated time per day: 15-20 min
Lift straight leg without pain.
2 sets x 8-10 reps · 3-5 days/week · LightGentle knee bending within tolerance.
2 sets x 10 reps · 4-6 days/week · LightEstimated time per day: 10-15 min
Walk on flat surface at comfortable pace.
8-12 minutes · 3-5 days/week · Very lightElevate leg and apply ice after activity.
15 minutes · Daily · RecoveryEstimated time per day: 15-20 min
Ankle pumping for circulation.
2 x 20 · Daily · Very lightQuadriceps activation.
2 x 10 · 5-6 days/week · LightEstimated time per day: 15-20 min
Straight leg, controlled up/down.
2 x 8-10 · 3-5 days/week · LightGentle knee flexion.
2 x 10 · 4-6 days/week · LightEstimated time per day: 10-15 min
Brief walk if pain/swelling does not increase.
10 minutes · 3-5 days/week · Very lightInflammation control reminder.
15 minutes · Daily · RecoveryEstimated time per day: 8-12 min
Light ankle pumps + quad sets routine.
10 minutes · Optional · Very light