3 Easy Exercises That Help Repair Knee Cartilage

• Click Here to Watch the Video on YouTube

Healthy cartilage lets your knees glide, bend, and bear weight without pain. But unlike skin or muscle, cartilage owns only a tiny blood supply, so damage heals slowly. The good news? Motion can “feed” cartilage by pulling in nutrients from the fluid already inside the joint. 

In a recent video, Physical Therapist Dr. David Middaugh from El Paso Manual Physical Therapy shows three easy exercises that do exactly that. I’ve embedded the clip (watch from 2:59 to 11:45). Today, I’ll break down why each move helps and how to slot them into your day.

 

Why Fluid Flow Matters for Your Knees

 

Cartilage survives on two delivery systems: a thin trickle of blood along its edge and the thick, slippery synovial fluid bathing the joint interior. When you sit for long stretches, that fluid settles. Gentle, rhythmic movement stirs it up, letting nutrients seep into cracks where healing must start. Dr. Middaugh puts it plainly: “Moving like this for a few minutes repeatedly over several days can dramatically reduce inflammation from knee cartilage.”

 

Exercise 1: Tailgate Swings

 

How to do it:

1. Sit on a sturdy table, high bench, or pickup-truck tailgate.
2. Let your legs dangle so the backs of your knees rest on the edge.
3. Swing your lower legs back and forth like a carefree kid. Keep the motion small and pain-free.
4. Continue for 5–10 minutes.

Why it works:

Every swing sloshes synovial fluid through the knee, delivering oxygen and nutrients to the cartilage and washing away metabolic waste. Because the joint stays almost unloaded, even irritated knees can tolerate the motion. Dr. Middaugh encourages frequent sessions—up to six to ten times a day for stubborn inflammation, because “you can’t do this enough.”

Pro tip:

If your feet touch the floor, slide them over the surface instead of dangling. The goal is gentle repetition, not a big range.

 

Exercise 2: The Clamshell

How to do it:

1. Lie on your side with hips and knees bent about 30 degrees.
2. Roll your top hip slightly forward so the top knee sits in front of the bottom one. Keep feet together.
3. Lift the top knee a few inches while the feet stay in contact.
4. Hold 10 seconds, feeling the muscle over your “back pocket” fire.
5. Lower slowly. Do 10 reps per side. Aim for 2–3 sets a day.

Why it works:

The Clamshell wakes up the gluteus medius, a key hip stabilizer. Strong glutes reduce the inward collapse of the thigh that overloads knee cartilage. When that muscle takes on its share, joint pressure drops and healing speeds up.

Troubleshooting:

Feeling your quads more than your butt? Roll the body farther forward or adjust knee bend until the burn centers in your glute.

 

Exercise 3: The Modified Bridge

How to do it:

1. Lie on your back, knees bent, feet hip-width.
2. Slide a hand under your low back, then press the back flat against the floor. Your abs will tighten.
3. Squeeze your glutes firmly—as if pinching a coin—without cramping the hamstrings.
4. Lift hips about one inch and hold for 10 seconds.
5. Relax and repeat 10 times. Pair Bridges with each Clamshell session.

Why it works:

The Bridge recruits the entire posterior chain, glutes, hamstrings, and core. These muscles guide hip motion; when they fire correctly, the knee lines up, and cartilage sees less grinding force. Consistent holds also teach your body to engage support muscles during regular activities like standing and stair climbing.

Start small:

If your hamstrings cramp, stay in the flat-back, glute-squeeze position without lifting until the muscles adapt.

 

Putting It All Together

 

1. Tailgate Swings: 5–10 minutes, every couple of hours.
2. Clamshells: 10-second holds × 10 reps per side, 2–3 times daily.
3. Bridges: 10-second holds × 10 reps, paired with each Clamshell session.

The routine takes less than 20 minutes total spread throughout your day. Most people notice easier bending and fewer “catching” sensations within a week, though deeper cartilage change needs steady practice over months.

 

Safety Notes

 

• Pain should guide you. A mild ache that eases as you move is normal; sharp or growing pain means stop and adjust.
• If you have recent surgery, severe arthritis, or other medical concerns, talk with your healthcare provider before starting any new exercise routine.
• Progress comes from consistency, not intensity. Gentle reps today beat heroic effort once a week.

 

Watch and Learn

 

Above you’ll find the curated video clip (2:59–11:45) where Dr. Middaugh demonstrates each move and answers common questions. Follow along the first time so you can picture the exact form when you practice alone.

 

Final Thoughts on Knee Cartilage Repair

 

Cartilage may heal slowly, but it does respond to the right stimulus. By keeping the knee in gentle motion, waking up the glutes, and training the whole backside to share the load, you tip the scales toward recovery. Add these three exercises to your daily routine, and give your knees the nourishment they’ve been missing. Stay patient, stay curious, and keep moving, your future self will thank you.

Have a question about knee health? Drop it in the comments below, and I’ll tackle it in an upcoming KneeMail.