Mobility
Knee Extension Mobility [P]rehab Program
Improve Knee Extension & Supercharge Lower Body Performance Anytime, Anywhere
Build mobility that stays with you.
Whether you are looking to improve your knee extension prior to surgery, following an injury, or following surgery, the time to do it is now and you’ve come to the right place. This program is best suited for those with very mild to no (0-2/10) knee pain from ANYTHING related to knee extension limitation. Limitations in knee extension can drastically affect how we walk, run, jump, go up and down stairs and can lead to compensations and injuries in other areas of our body if not addressed! No matter your fitness level or equipment restrictions, this program is designed with you in mind. Here’s to taking one healthy step forward (with full knee extension) in your fitness journey! If this program is too challenging for you, check out our Knee Rehab Program! If you are looking for more of a challenge, check out our Knee Prehab Program!
This program is best suited for those with very mild to no (0-2/10) knee pain from ANYTHING related to knee extension limitation. If you deal with limited knee extension from an old or new knee surgery with no restrictions and full MD clearance (ACL,meniscus, total knee replacement) or are having trouble getting your knee straight from a previous knee injury, this is the program for you! This program is also appropriate for knee prehab prior to surgery.
- Duration
- 8 weeks
- Frequency
- 2-4x/week
- Instructor
- The Prehab Guys
8-week arc
What you work through
- Week 1
Time to get things moving! This week, you will be starting with gentle stretches of muscles that may limit your knee extension. Restriction in muscles that perform knee flexion, such as your hamstring muscle group and your gastrocnemius muscle, can affect how your knee moves into extension. Let’s get those muscles moving and also begin to improve recruitment of muscles that perform knee extension… your quads!
- Week 2
Improvement in knee extension comes not just from improving extension at the knee joint, but also extension of the entire lower extremity! This week, you will work on improving extension through your hips with appropriate mechanics. Let’s do it!
- Week 3
Let’s continue the trend of recruiting the muscles in your leg that assist with knee extension. Your mobility is improving, let’s add the needed strength on top of that!
- Week 4
This week you’ll focus on improving your muscle control into knee extension through different ranges and different planes of motion. This is a fun one, and we wouldn’t want you to miss out so let’s get going!
- Week 5
More than halfway and your knee extension is coming along! Let’s dive into exercises this week with focus on appropriate knee extension. From squatting to single leg tasks, you’ll be doing it all!
- Week 6
Let’s continue to focus on loading your knee in a functional way to improve your knee strength for tasks such as stairs, hiking, squatting...you name it!
- Week 7
Appropriate knee extension comes from strengthening all the muscles that surround your knee joint! Now that your knee extension mobility has drastically improved, let’s set you up with the strength and support to keep it that way!
- Week 8
Time to put it all together! For your last week, you’ll work on mobility, strength through your now full range of motion, and functional exercises to maintain your new found mobility and strength. Are you ready? Let’s get after it!
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