Recover with a guided plan.
Knee discomfort usually arises as a result of what's happening or not happening at the hip and ankle along with deconditioned or weakened quad muscles. This program is best suited for those with moderate to severe (5+/10) knee pain. In this program you will learn how to restore mobility, learn to get your powerful quadriceps cooperating with you, along with starting the journey to addressing the hip and ankle. Motion is lotion, let’s get you safely moving! If you’re looking for more of a challenge, check out Knee Prehab Program!
This program is best suited for those with moderate to severe (5+/10) knee pain including; ACL sprain/tear, LCL/MCL/PCL sprain/tear, knee arthritis, knee issues/limitations due to pain, quadriceps strain, chondromalacia, lateral knee pain, pre-op total knee replacement, or post-op total knee replacement with no restrictions and full MD clearance then this is the program for you!
- Duration
- 8 weeks
- Frequency
- 3-6x/week
- Instructor
- Michael Lau PT, DPT, CSCS
8-week arc
What you work through
- Week 1
Learn to take control by beginning to clear up any mobility restrictions and getting that quadriceps safely contracting!
- Week 2
For a happy and healthy knee the kneecap must move freely and your hips MUST own the hinging pattern!
- Week 3
Did you know your knee actually rotates? Learn the secret ingredient to knee mobility, health, and function, with tibial rotations!
- Week 4
Master the control of your quad by learning how to contract it in tricky ranges of motion and earn the most important range; full knee extension!
- Week 5
No matter who you are, Squats are a MUST! It may seem scary at first but we promise it is safe and your knee will thank you after earning back the full functional squat!
- Week 6
Let’s keep you progressing while also checking in to make sure you have owned full knee extension in standing positions!
- Week 7
The knee does not perform on its own, it’s time to get it’s buddies involved with one of the hardest side plank variations available! Also it’s time to show off your hard work with challenging wall sits
- Week 8
Your quad is further challenged with functional movements by introducing split stance loaded lunging patterns.
Fit check
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