{"id":4820,"date":"2026-02-05T05:04:56","date_gmt":"2026-02-05T05:04:56","guid":{"rendered":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/?page_id=4820"},"modified":"2026-05-25T15:47:57","modified_gmt":"2026-05-25T15:47:57","slug":"knee-recovery","status":"publish","type":"page","link":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/knee-recovery\/","title":{"rendered":"Knee Recovery"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"4820\" class=\"elementor elementor-4820\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d8c5b11 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"d8c5b11\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-918da1b elementor-widget elementor-widget-heading\" data-id=\"918da1b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Knee Recovery<\/h2>\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d38ad57 e-con-full e-flex wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-child\" data-id=\"d38ad57\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-55a3d5b e-con-full e-flex wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-child\" data-id=\"55a3d5b\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6363cdd elementor-widget elementor-widget-image\" data-id=\"6363cdd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"640\" height=\"239\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/knee-rehab.jpg\" class=\"attachment-large size-large wp-image-4821\" alt=\"\" srcset=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/knee-rehab.jpg 795w, https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/knee-rehab-300x112.jpg 300w, https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/knee-rehab-768x287.jpg 768w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-cfa9da8 e-con-full e-flex wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-child\" data-id=\"cfa9da8\" data-element_type=\"container\" 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class=\"ortho-sidebar\">\r\n    <ul class=\"ortho-menu\">\r\n        <li><a href=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/hip-recovery\/\">Hip<\/a><\/li>\r\n        <li><a href=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/knee-recovery\/\">Knee<\/a><\/li>\r\n        <li><a href=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/shoulder-recovery\/\">Shoulder<\/a><\/li>\r\n        <li><a href=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/spine-recovery\/\">Spine<\/a><\/li>\r\n        <li><a href=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/foot-and-ankle-recovery\/\">Foot & Ankle<\/a><\/li>\r\n    <\/ul>\r\n<\/div>\r\n\r\n<script>\r\n    document.addEventListener(\"DOMContentLoaded\", function () {\r\n        const currentURL = window.location.href;\r\n        const menuLinks = document.querySelectorAll(\".ortho-menu a\");\r\n\r\n        menuLinks.forEach(link => {\r\n            if (currentURL.includes(link.getAttribute(\"href\"))) {\r\n                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class=\"wpr-tab-title\">Exercises<\/div>\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t<\/div>\n\n\t\t\t<div class=\"wpr-tabs-content-wrap\">\n\t\t\t\t\n\t\t\t\t<div id=\"wpr-tab-content-7631\" class=\"wpr-tab-content elementor-repeater-item-f91ebeb\" data-tab=\"1\">\n\t\t\t\t\t<div class=\"wpr-tab-content-inner elementor-clearfix wpr-anim-size-large wpr-overlay-fade-in\"><div class=\"knee-exercise-wrapper\"><p><!-- 1 --><\/p><div class=\"knee-exercise\"><div class=\"knee-ex-left\"><div class=\"knee-ex-title\">1. Heel Cord Stretch<\/div><div class=\"knee-ex-tags\"><span class=\"knee-tag\">Muscle: Gastrocnemius\u2013soleus complex<\/span><br \/><span class=\"knee-tag\">Reps: 2 sets of 10<\/span><br \/><span class=\"knee-tag\">Frequency: 6\u20137 days\/week<\/span><\/div><ul class=\"knee-ex-steps\"><li>Stand facing a wall with your unaffected leg forward and slightly bent.<\/li><li>Keep your affected leg straight behind you with the heel flat on the floor.<\/li><li>Press your hips forward toward the wall while keeping both heels down.<\/li><li>Hold for 30 seconds, relax for 30 seconds, and repeat.<\/li><\/ul><\/div><div class=\"knee-ex-right\"><img decoding=\"async\" class=\"knee-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/heel-cord-stretch.jpg\" alt=\"Heel cord stretch exercise\" \/><\/div><\/div><p><!-- 2 --><\/p><div class=\"knee-exercise\"><div class=\"knee-ex-left\"><div class=\"knee-ex-title\">2. Standing Quadriceps Stretch<\/div><div class=\"knee-ex-tags\"><span class=\"knee-tag\">Muscle: Quadriceps<\/span><br \/><span class=\"knee-tag\">Reps: 2\u20133<\/span><br \/><span class=\"knee-tag\">Frequency: 4\u20135 days\/week<\/span><\/div><ul class=\"knee-ex-steps\"><li>Hold onto a chair or wall for balance.<\/li><li>Bend your knee and bring your heel toward your buttock.<\/li><li>Grasp your ankle and gently pull the heel closer.<\/li><li>Hold for 30\u201360 seconds, then switch legs.<\/li><\/ul><\/div><div class=\"knee-ex-right\"><img decoding=\"async\" class=\"knee-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/standing-quadriceps-stretch.jpg\" alt=\"Standing quadriceps stretch\" \/><\/div><\/div><p><!-- 3 --><\/p><div class=\"knee-exercise\"><div class=\"knee-ex-left\"><div class=\"knee-ex-title\">3. Supine Hamstring Stretch<\/div><div class=\"knee-ex-tags\"><span class=\"knee-tag\">Muscle: Hamstrings<\/span><br \/><span class=\"knee-tag\">Reps: 2\u20133<\/span><br \/><span class=\"knee-tag\">Frequency: 4\u20135 days\/week<\/span><\/div><ul class=\"knee-ex-steps\"><li>Lie on your back with both knees bent.<\/li><li>Lift one leg and clasp behind your thigh.<\/li><li>Straighten the leg and gently pull toward your head.<\/li><li>Hold for 30\u201360 seconds, relax, and repeat on the other side.<\/li><\/ul><\/div><div class=\"knee-ex-right\"><img decoding=\"async\" class=\"knee-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/supine-hamstring-stretch.jpg\" alt=\"Supine hamstring stretch\" \/><\/div><\/div><p><!-- 4 --><\/p><div class=\"knee-exercise\"><div class=\"knee-ex-left\"><div class=\"knee-ex-title\">4. Half Squats<\/div><div class=\"knee-ex-tags\"><span class=\"knee-tag\">Muscle: Quadriceps, gluteus, hamstrings<\/span><br \/><span class=\"knee-tag\">Reps: 3 sets of 10<\/span><br \/><span class=\"knee-tag\">Frequency: 4\u20135 days\/week<\/span><\/div><ul class=\"knee-ex-steps\"><li>Stand with feet shoulder-width apart.<\/li><li>Lower hips as if sitting into a chair.<\/li><li>Keep chest lifted and weight on heels.<\/li><li>Hold for 5 seconds, then return to standing.<\/li><\/ul><\/div><div class=\"knee-ex-right\"><img decoding=\"async\" class=\"knee-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/half-squats.jpg\" alt=\"Half squat exercise\" \/><\/div><\/div><p><!-- 5 --><\/p><div class=\"knee-exercise\"><div class=\"knee-ex-left\"><div class=\"knee-ex-title\">5. Hamstring Curls<\/div><div class=\"knee-ex-tags\"><span class=\"knee-tag\">Muscle: Hamstrings<\/span><br \/><span class=\"knee-tag\">Reps: 3 sets of 10<\/span><br \/><span class=\"knee-tag\">Frequency: 4\u20135 days\/week<\/span><\/div><ul class=\"knee-ex-steps\"><li>Hold a chair or wall for balance.<\/li><li>Bend your knee and lift the heel toward the ceiling.<\/li><li>Hold for 5 seconds.<\/li><li>Relax and repeat.<\/li><\/ul><\/div><div class=\"knee-ex-right\"><img decoding=\"async\" class=\"knee-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/hamstring-curls.jpg\" alt=\"Hamstring curls exercise\" \/><\/div><\/div><p><!-- 6 --><\/p><div class=\"knee-exercise\"><div class=\"knee-ex-left\"><div class=\"knee-ex-title\">6. Calf Raises<\/div><div class=\"knee-ex-tags\"><span class=\"knee-tag\">Muscle: Gastrocnemius\u2013soleus complex<\/span><br \/><span class=\"knee-tag\">Reps: 2 sets of 10<\/span><br \/><span class=\"knee-tag\">Frequency: 6\u20137 days\/week<\/span><\/div><ul class=\"knee-ex-steps\"><li>Stand holding a chair or wall.<\/li><li>Lift your unaffected foot off the floor.<\/li><li>Raise the heel of your affected foot.<\/li><li>Lower slowly and repeat.<\/li><\/ul><\/div><div class=\"knee-ex-right\"><img decoding=\"async\" class=\"knee-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/calf-raises.jpg\" alt=\"Calf raises exercise\" \/><\/div><\/div><p><!-- 7 --><\/p><div class=\"knee-exercise\"><div class=\"knee-ex-left\"><div class=\"knee-ex-title\">7. Leg Extensions<\/div><div class=\"knee-ex-tags\"><span class=\"knee-tag\">Muscle: Quadriceps<\/span><br \/><span class=\"knee-tag\">Reps: 3 sets of 10<\/span><br \/><span class=\"knee-tag\">Frequency: 4\u20135 days\/week<\/span><\/div><ul class=\"knee-ex-steps\"><li>Sit upright on a chair.<\/li><li>Straighten and lift your affected leg.<\/li><li>Hold for 5 seconds.<\/li><li>Lower slowly and repeat.<\/li><\/ul><\/div><div class=\"knee-ex-right\"><img decoding=\"async\" class=\"knee-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/leg-extensions.jpg\" alt=\"Leg extension exercise\" \/><\/div><\/div><p><!-- 8 --><\/p><div class=\"knee-exercise\"><div class=\"knee-ex-left\"><div class=\"knee-ex-title\">8. Straight-Leg Raises<\/div><div class=\"knee-ex-tags\"><span class=\"knee-tag\">Muscle: Quadriceps<\/span><br \/><span class=\"knee-tag\">Reps: 3 sets of 10<\/span><br \/><span class=\"knee-tag\">Frequency: 4\u20135 days\/week<\/span><\/div><ul class=\"knee-ex-steps\"><li>Lie on the floor supported on your elbows.<\/li><li>Keep your affected leg straight.<\/li><li>Lift the leg 6\u201310 inches.<\/li><li>Hold for 5 seconds and lower.<\/li><\/ul><\/div><div class=\"knee-ex-right\"><img decoding=\"async\" class=\"knee-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/straight-leg-raises.jpg\" alt=\"Straight leg raises exercise\" \/><\/div><\/div><p><!-- 9 --><\/p><div class=\"knee-exercise\"><div class=\"knee-ex-left\"><div class=\"knee-ex-title\">9. Hip Abduction<\/div><div class=\"knee-ex-tags\"><span class=\"knee-tag\">Muscle: Gluteus medius, abductors<\/span><br \/><span class=\"knee-tag\">Reps: 8\u201312<\/span><br \/><span class=\"knee-tag\">Frequency: 2\u20133 days\/week<\/span><\/div><ul class=\"knee-ex-steps\"><li>Lie on your side with injured leg on top.<\/li><li>Raise the top leg to 45\u00b0.<\/li><li>Hold for 5 seconds.<\/li><li>Lower slowly and repeat.<\/li><\/ul><\/div><div class=\"knee-ex-right\"><img decoding=\"async\" class=\"knee-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/hip-abduction.jpg\" alt=\"Hip abduction exercise\" \/><\/div><\/div><p><!-- 10 --><\/p><div class=\"knee-exercise\"><div class=\"knee-ex-left\"><div class=\"knee-ex-title\">10. Leg Presses (Band)<\/div><div class=\"knee-ex-tags\"><span class=\"knee-tag\">Muscle: Quadriceps, hamstrings<\/span><br \/><span class=\"knee-tag\">Reps: 3 sets of 10<\/span><br \/><span class=\"knee-tag\">Frequency: 4\u20135 days\/week<\/span><\/div><ul class=\"knee-ex-steps\"><li>Place elastic band around the arch of your foot.<\/li><li>Bring knee toward chest.<\/li><li>Straighten leg against resistance.<\/li><li>Hold for 2 seconds and relax.<\/li><\/ul><\/div><div class=\"knee-ex-right\"><img decoding=\"async\" class=\"knee-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/leg-presses.jpg\" alt=\"Leg press exercise\" \/><\/div><\/div><p><!-- 11 --><\/p><div class=\"knee-exercise\"><div class=\"knee-ex-left\"><div class=\"knee-ex-title\">11. Static Quadriceps<\/div><div class=\"knee-ex-tags\"><span class=\"knee-tag\">Muscle: Quadriceps, knee joint<\/span><br \/><span class=\"knee-tag\">Hold: 5\u201310 seconds<\/span><br \/><span class=\"knee-tag\">Frequency: Daily<\/span><\/div><ul class=\"knee-ex-steps\"><li>Lie flat with your leg straight.<\/li><li>Place a cushion or towel under the knee.<\/li><li>Press knee downward to tighten thigh muscles.<\/li><li>Hold 5\u201310 seconds and relax.<\/li><\/ul><\/div><div class=\"knee-ex-right\"><img decoding=\"async\" class=\"knee-ex-image\" src=\"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-content\/uploads\/2026\/02\/static.jpg\" alt=\"Static quadriceps exercise\" \/><\/div><\/div><\/div><\/div>\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t<\/div>\n\n\t\t<\/div>\n\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Knee Recovery Exercises 1. Heel Cord StretchMuscle: Gastrocnemius\u2013soleus complexReps: 2 sets of 10Frequency: 6\u20137 days\/week Stand facing a wall with your unaffected leg forward and slightly bent. Keep your affected leg straight behind you with the heel flat on the floor. Press your hips forward toward the wall while keeping both heels down. Hold for 30 seconds, relax for 30 seconds, and repeat. 2. Standing Quadriceps StretchMuscle: QuadricepsReps: 2\u20133Frequency: 4\u20135 days\/week Hold onto a chair or wall for balance. Bend your knee and bring your heel toward your buttock. Grasp your ankle and gently pull the heel closer. Hold for 30\u201360 seconds, then switch legs. 3. Supine Hamstring StretchMuscle: HamstringsReps: 2\u20133Frequency: 4\u20135 days\/week Lie on your back with both knees bent. Lift one leg and clasp behind your thigh. Straighten the leg and gently pull toward your head. Hold for 30\u201360 seconds, relax, and repeat on the other side. 4. Half SquatsMuscle: Quadriceps, gluteus, hamstringsReps: 3 sets of 10Frequency: 4\u20135 days\/week Stand with feet shoulder-width apart. Lower hips as if sitting into a chair. Keep chest lifted and weight on heels. Hold for 5 seconds, then return to standing. 5. Hamstring CurlsMuscle: HamstringsReps: 3 sets of 10Frequency: 4\u20135 days\/week Hold a chair or wall for balance. Bend your knee and lift the heel toward the ceiling. Hold for 5 seconds. Relax and repeat. 6. Calf RaisesMuscle: Gastrocnemius\u2013soleus complexReps: 2 sets of 10Frequency: 6\u20137 days\/week Stand holding a chair or wall. Lift your unaffected foot off the floor. Raise the heel of your affected foot. Lower slowly and repeat. 7. Leg ExtensionsMuscle: QuadricepsReps: 3 sets of 10Frequency: 4\u20135 days\/week Sit upright on a chair. Straighten and lift your affected leg. Hold for 5 seconds. Lower slowly and repeat. 8. Straight-Leg RaisesMuscle: QuadricepsReps: 3 sets of 10Frequency: 4\u20135 days\/week Lie on the floor supported on your elbows. Keep your affected leg straight. Lift the leg 6\u201310 inches. Hold for 5 seconds and lower. 9. Hip AbductionMuscle: Gluteus medius, abductorsReps: 8\u201312Frequency: 2\u20133 days\/week Lie on your side with injured leg on top. Raise the top leg to 45\u00b0. Hold for 5 seconds. Lower slowly and repeat. 10. Leg Presses (Band)Muscle: Quadriceps, hamstringsReps: 3 sets of 10Frequency: 4\u20135 days\/week Place elastic band around the arch of your foot. Bring knee toward chest. Straighten leg against resistance. Hold for 2 seconds and relax. 11. Static QuadricepsMuscle: Quadriceps, knee jointHold: 5\u201310 secondsFrequency: Daily Lie flat with your leg straight. Place a cushion or towel under the knee. Press knee downward to tighten thigh muscles. Hold 5\u201310 seconds and relax.<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":""},"class_list":["post-4820","page","type-page","status-publish","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-json\/wp\/v2\/pages\/4820","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-json\/wp\/v2\/comments?post=4820"}],"version-history":[{"count":23,"href":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-json\/wp\/v2\/pages\/4820\/revisions"}],"predecessor-version":[{"id":5854,"href":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-json\/wp\/v2\/pages\/4820\/revisions\/5854"}],"wp:attachment":[{"href":"https:\/\/www.thegcdigital.com\/drnikhiliyer\/wp-json\/wp\/v2\/media?parent=4820"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}