KNEE INJURIES
Taking Care of You
Answer these questions before moving forward:
On a scale of 1 to 10, how would you rate your current pain level during daily activities and exercise?
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If 1-3 scroll to the third video.
If 4-6 scroll to the second video.
if 7-8 scroll to the first video.
If 9 or more you need rest.
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How long ago did you get injured?
If it was just days ago start with the first video.
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If it was a week to 3 weeks ago start with the first video and work your way up to the third video.
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If it was more than 4 weeks ago start in the second video and work your way up to the third video.
Recovery Stage Early
Excersises:
- Short Arc Quad (3 sets of 20)
RT: 30 seconds between each set
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- Heel Slide(3 sets of 12-15)
RT: 15 second between each set
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Recovery Stage Mid
Ecersises:
- Step ups (3 sets of 12 in each leg)
RT: 40 seconds after working both legs
- Bench Squats(3 sets of 15)
RT: 30 seconds between each set
Recovery Stage Late
Excersises:
Single Leg Balance (3 sets of 25 seconds)
RT: 20 seconds after working each leg
One Leg Dumbell Squat(3 sets of 12 in each leg)
RT: 40 seconds after working both legs