Knee and Ankle Exercises, Phase 1: Calm and Move

Auto Injury Chiropractic · Home Exercise Library

Knee and Ankle Exercises, Phase 1: Calm and Move

KA-1 · Version 1.0, October 2026

Phase 1 is the first phase of your home exercise plan. It works on calming sore joints, waking up the muscles around the knee, and getting the ankle moving in gentle ranges, with no weight lifting yet. Get checked by a provider before you start. If you are our patient, your provider will show you each exercise.

How often: Daily for one phase. Your first session of the day takes about 20 minutes and the second about 15. The third session is only Quad Sets and Ankle Pumps and ABCs, about 10 minutes. Exercise 5 is optional.

What "no pain" means: Each exercise should NOT cause sharp pain. A small stretch is okay. If something hurts, stop. Try a smaller motion. If it still hurts, skip that one and tell your provider.

Do not use 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.

1. Diaphragmatic Breathing

Dose: 2 times a day, 5 minutes each
You need: A chair, or a spot to lie down

How to do it

1. Lie on your back with knees bent (or comfortable) and feet flat. Or sit up tall in a chair.
2. Put one hand on your belly. Put the other on the side of your ribs.
3. Breathe in slow through your nose for 4 seconds. Feel your belly rise AND your ribs spread to the sides.
4. Breathe out slow through your mouth for 6 seconds. Let your shoulders, hips, and legs relax into the floor or chair.
5. Keep going for 5 minutes. Do this two times a day.

Too hard? Try this: If feeling rib motion is hard, put a folded towel under your low back so your back ribs press into something.

Too easy? Try this: On each exhale, gently tighten and release the muscle on the front of your thigh (the quad).

2. Quad Sets

Dose: 3 times a day, 10 reps with 5-second hold
You need: A mat or carpeted floor; a folded towel

How to do it

1. Sit or lie on your back with one leg straight. Place a folded towel under the knee for support.
2. Tighten the muscle on the FRONT of your thigh. Press the back of your knee gently down into the towel.
3. Your kneecap should slide upward toward your hip slightly. The heel may lift off the floor a tiny bit.
4. Hold the squeeze for 5 seconds. Do NOT hold your breath.
5. Relax for 2 seconds. Do 10 reps. Switch legs if both knees are involved.

Too hard? Try this: Hold for only 2 to 3 seconds. Or skip the towel and just squeeze the muscle while the leg is straight.

Too easy? Try this: Hold for 10 seconds per rep. Or do them seated with the leg straight out in front of you.

3. Heel Slides

Dose: 2 times a day, 10 reps each side
You need: A mat or carpeted floor; a smooth surface (a plastic bag under the heel can help reduce friction)

How to do it

1. Lie on your back with both legs straight.
2. Slowly slide one heel along the floor toward your buttock by bending the knee. Keep the heel in contact with the floor the whole time.
3. Bend only as far as feels comfortable. Stop right before pain starts.
4. Hold the bent position for 3 seconds. Then slowly slide the heel back to the straight position.
5. Do 10 reps on each side.

Too hard? Try this: Use a strap or towel looped around your foot to help pull the heel back. Or only slide halfway.

Too easy? Try this: Place a plastic bag under the heel for less friction so you can bend the knee further. Or hold the bent position for 5 to 10 seconds.

4. Ankle Pumps and ABCs

Dose: 3 times a day, 20 pumps and 2 alphabets per side
You need: A chair or a mat

How to do it

1. Sit in a chair or lie on your back with the leg elevated on a pillow.
2. Pumps: point your toes away from you (plantar flexion), then pull your toes back toward you (dorsiflexion). Do 20 slow pumps.
3. ABCs: with your foot in the air, slowly draw the letters of the alphabet A through Z with your big toe. Move the WHOLE foot, NOT just the toe.
4. Move slow and big. Drawing the whole alphabet should take about 90 seconds.
5. Do 2 full alphabets per side, 3 times a day.

Too hard? Try this: Do only half the alphabet (A through M). Or do them seated only.

Too easy? Try this: Do the alphabet in capital letters AND lowercase. Or write each letter twice.

5. Calf Self-Release (optional)

Only if your provider assigned it.

Dose: 1 time a day, 60 to 90 seconds per tender spot, each side
You need: A tennis ball, lacrosse ball, or foam roller

How to do it

1. Sit on the floor (or on a firm bed) with legs out in front of you. Place the ball or roller under one calf, about halfway between the knee and the heel.
2. Slowly lift your hips so some of your body weight presses through the calf onto the ball.
3. Find a spot that feels tender but NOT sharp. Stay on that spot.
4. Belly breathe slow and deep for 60 to 90 seconds. Let the muscle slowly release.
5. Slowly come off. Move the ball to a different spot if needed. Switch legs.

Too hard? Try this: Use a softer ball or a folded towel. Or shorten the time to 30 seconds and build up.

Too easy? Try this: Slowly bend and straighten the ankle 5 times while staying on the spot. Or use a firmer ball.