Knee and Ankle Exercises, Phase 2: Control and Mobility

Auto Injury Chiropractic · Home Exercise Library

Knee and Ankle Exercises, Phase 2: Control and Mobility

KA-2 · Version 1.0, October 2026

Phase 2 builds on Phase 1. It adds resistance for the knee, stretches the calf in two positions, and works on the muscle that lifts your foot up; still no weights, but the muscles work harder. Start after your provider checks your progress from the previous phase. If you are our patient, your provider will show you any new exercise.

How often: Daily for one phase. Each session takes about 10 minutes. Do the Wall Calf Stretch a second time later in the day.

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. Terminal Knee Extension (TKE) with Band

Dose: 1 time a day, 12 reps each side
You need: A light elastic band; a doorknob or sturdy anchor

How to do it

1. Loop a band around a doorknob or anchor at knee height. Step into the loop so the band wraps behind your knee.
2. Stand facing the anchor. Step BACK until the band has tension. The band pulls your knee FORWARD.
3. The leg with the band has a slight bend in the knee. The other leg is behind you for balance.
4. Press your knee straight, pushing AGAINST the band, until it is fully straight. Do not snap it back past straight. Squeeze the front of the thigh hard.
5. Hold straight for 3 seconds. Slowly let the knee bend back to the starting bent position. Do 12 reps. Switch legs.

Too hard? Try this: Use a lighter band, or do 8 reps. Or do it without the band: sit on the floor with your leg straight and a rolled towel under the knee, then press the back of the knee down into the towel (a quad set).

Too easy? Try this: Use a heavier band. Or hold each fully-straight position for 5 seconds.

2. Mini-Squat to Chair

Dose: 1 time a day, 10 reps
You need: A sturdy chair

How to do it

1. Stand in front of a chair, feet hip-width apart. The chair is behind you.
2. Push your hips backward, like you are going to sit down. Bend the knees slowly.
3. Lower yourself toward the chair, but only go about halfway down. Stop before you actually sit.
4. Keep your knees pointing in the same direction as your toes. Do NOT let the knees collapse inward.
5. Press through the heels and stand back up. Squeeze the buttocks at the top. Do 10 reps.

Too hard? Try this: Sit all the way down and stand up. Use your hands on the chair for help. Or hold a counter in front of you for balance.

Too easy? Try this: Stop right before the chair touches you. Pause for 2 seconds. Then stand up. Or take 3 seconds to lower.

3. Wall Calf Stretch

Dose: 2 times a day, 30-second hold for each muscle, each side
You need: A wall

How to do it

1. Stand facing a wall. Place both hands flat on the wall at shoulder height.
2. Gastroc stretch: step one foot back. The BACK leg is STRAIGHT, with the heel pressed firmly into the floor. Lean forward gently. Feel the stretch in the upper part of the back-leg calf. Hold 30 seconds.
3. Soleus stretch: keep the same back-foot position. BEND the back-leg knee. Keep the heel down. Feel the stretch lower, near the Achilles. Hold 30 seconds.
4. Switch sides. Do gastroc + soleus on the other side.
5. 60 seconds total per side. Do this 2 times a day.

Too hard? Try this: Hold for only 15 seconds. Or do them sitting with a strap looped around the foot, pulling the foot back toward you.

Too easy? Try this: Hold for 45 seconds. Or stand on a small step so the toes are higher than the heel for a deeper stretch.

4. Banded Ankle Dorsiflexion

Dose: 1 time a day, 12 reps each side
You need: A light elastic band; a sturdy anchor at floor level

How to do it

1. Anchor a light band to a sturdy object at floor level (like a heavy table leg or a closed door).
2. Sit on the floor with one leg straight in front of you. Loop the band over the top of your foot, near the toes.
3. Scoot back until the band is taut and pulling your foot AWAY from you.
4. Keeping your knee straight, slowly pull your toes UP and back toward you (dorsiflexion). Push against the band.
5. Hold 2 seconds. Slowly let the foot return to pointed. Do 12 reps. Switch sides.

Too hard? Try this: Use a lighter band. Or do 8 reps. Or do active-only motion without the band first, then add the band when this is easy.

Too easy? Try this: Use a heavier band. Or hold for 5 seconds at the top of each rep.