Home Exercise Library

Knee and Ankle Exercises

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Knees and ankles can be hurt by the dashboard, the pedals or a twist getting out of the car. These phases start with gentle motion and muscle activation, then build to squats, step-ups, balance and stairs.

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam. Start with Phase 1 unless your provider has moved you up.

The four phases

Do not start these exercises if:

You may have a broken bone in your knee, leg, or ankle. Wait until your provider checks your scans and says it is safe.
You have any of the warning signs in the red flags list.
Your knee or ankle clicks, locks, catches, or gives way under you, and your provider has NOT yet cleared you with imaging.
You have sudden swelling in the knee or ankle, especially within 24 to 48 hours of a new injury. Wait for provider clearance.
You have calf pain with redness, warmth, or swelling. This can be a blood clot (DVT). Stop everything and seek immediate medical care.
You cannot put weight on the leg without sharp pain or buckling. Wait for provider clearance before starting.

Common questions

When can I start these exercises after a car accident?

After a provider has examined you. Some injuries need imaging or other care first. If you are our patient, your provider will tell you which phase to start and show you each exercise.

Should the exercises hurt?

A small stretch or mild muscle effort is okay. Sharp pain, pain that spreads, or pain that lasts after you stop is not. Stop, try a smaller movement, and tell your provider.

How long does each phase take?

Many people spend about a week in each phase. Your provider decides when you move up, based on how you are doing at your visits.

Are these the same as my printed handout?

Yes. These pages match the home exercise handouts our providers give out in the clinic, with photos and a demonstration video for each exercise where one is available.

Stop and get help

Nerves or brain

Numb or tingly arms, hands, face, or legs.
Weak grip, weak arms, or weak legs.
Slurred words or face droops.
New vision changes or double vision.
Sudden loss of balance.

Heart or breathing

Chest pain or trouble breathing.
Heart beating fast or skipping.
You pass out or almost pass out.

Getting worse

Pain wakes you from sleep and will NOT stop.
Pain gets worse each day.
A new symptom you did NOT have when you were first checked.
You cannot control your bladder or bowels.
Knee or ankle giving way, buckling, or feeling unstable.
Knee or ankle locking, catching, or grinding that gets worse.
Sudden joint swelling (within hours of activity).

Other

Fever, chills, or weight loss with your pain.
A new injury to the area since you were first checked.
Calf pain with redness, warmth, or swelling (possible blood clot).
Sudden inability to bear weight on the leg.
Foot drop or numbness in the foot.
Hot, red, swollen knee or ankle (possible infection).

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.