10 Exercises to Do After a PRP Knee Injection

Introduction

Content developed in collaboration with Dr. Alyssa Kuhn, DPT — physical therapist and arthritis specialist at Keep the Adventure Alive in Sandy, Utah.

PRP injections help stimulate your body's natural healing response, but rehabilitation plays an equally important role. The healing tissue must gradually relearn how to move, stabilize, and tolerate load. Without proper rehabilitation, abnormal movement patterns often return.

Why Rehabilitation Matters After PRP

Many knee injuries are accompanied by muscle imbalances, altered walking mechanics, and protective movement patterns that develop over months or years. PRP addresses the injured tissue, but rehabilitation addresses the mechanics that contributed to the injury.

Physical therapy typically begins about one week after treatment. Progression should always be individualized by your physical therapist based on your diagnosis and recovery.

Days 1–7: Pain Management and Range of Motion

Goal: reduce stiffness, maintain circulation, begin gentle motion. Aim for 2–3 sets of 10–12 reps, two to three times daily.

• Knee straightening — Lying flat, gently press the back of the knee toward the floor to achieve full extension. Hold briefly, release.
• Knee bends with straight leg raise — Lying on your back, bend the knee slowly and lower, then straighten and lift. Move through a comfortable range.
• Lateral kicks — Standing with support (counter or wall), gently kick the leg outward and return. Perform on both sides.

Weeks 2–3: Joint Loading and Balance

Goal: begin challenging strength and balance without overloading the joint. Aim for 10–15 reps once daily. If pain from the first phase hasn't resolved, continue those exercises until it does.

• Supported squat — Holding a counter or chair back, lower slowly into a partial squat and return. Focus on equal weight distribution between both legs.
• Lateral step overs — Step sideways over a low object (a towel roll works) and back. Controlled, deliberate movement.
• Alternating cone taps — Standing on one leg, tap a cone or household object with the opposite foot. Challenges single-leg stability.

Weeks 4 and Beyond: Strengthening

Goal: restore functional strength and single-leg control. Aim for 8–12 reps once daily. Progress only when the previous phase generates little to no pain.

• Supported lunge — Step forward into a lunge with hands lightly on a surface for balance. Focus on controlled descent and return.
• Tandem dumbbell swings — Standing in a staggered stance, hinge at the hip and swing light weights forward and back. Can be performed without weight initially.
• Side step-overs — Step laterally over a progressively higher object. Perform on both sides.
• Supported single-leg squat — On one leg, lower slowly into a partial squat with fingertip support. Perform on both sides.

Returning to Higher-Level Activities

Activities such as running, hiking, skiing, and recreational sports require excellent single-leg strength, balance, and confidence. Continuing physical therapy beyond the initial rehabilitation period is strongly recommended for patients planning to return to these activities.

"The goal isn't simply to walk without pain—it's to restore a knee that's capable of supporting the life you want to live."

— Dr. Joseph Albano