Rehab
Meniscus [P]rehab Program
Improve Knee Health & Supercharge Knee Strength Anytime, Anywhere
Recover with a guided plan.
Rome wasn’t built in a day and neither is a strong and resilient knee following a meniscus injury. It takes time, dedication, exposure, and LOAD. That’s right - you heard it here first - load and stress are good for your knee! This program is best suited for those with mild to no (0-4/10) knee pain or injury prevention including ANYTHING meniscus related. Now it’s time to learn just how to stress, strengthen, load, and bulletproof your knee with moderate and advanced exercises to get you back to 110% with this step-by-step 8 week program! If this program is too challenging, check out Meniscus Rehab Program! If you are looking for more of a challenge, check out our Full Body Prehab Program!
This program is best suited for those with mild to no (0-4/10) knee pain or injury prevention including ANYTHING meniscus related. If you are dealing with medial or lateral meniscus issues or discomfort or an old meniscus injury this is the appropriate program for you!
- Duration
- 8 weeks
- Frequency
- 2-4x/week
- Instructor
- The Prehab Guys
8-week arc
What you work through
- Week 1
Let’s get started with loaded knee flexion range of motion! At this phase unweighted knee flexion range of motion should be a breeze but what about using that range with weight in it?! Let’s give it a try!
- Week 2
Now that we can kneel comfortably with our knee bent, let's use that to maximize our hip mobility during our dynamic warm up. Next - it’s time to lunge! We have spent plenty of time acclimating our knee to similar loads with squat variations - now let’s put it to the test. You’ve got this!
- Week 3
Time to introduce some weight! In life we tend to carry more than just our body weight with weight bearing and functional activities, right? Let’s train our bodies to handle that extra weight the right way.
- Week 4
Halfway there! We started with double-leg exercises then on to split stance exercises...now it’s time for SINGLE LEG work. That means 100% of our body weight is on one leg. Single leg exercises are KEY in working out imbalances and regaining trust and stability following an injury. Get ready - time to work!
- Week 5
Theme for the week - booty gains! Yes our meniscus is in our knee but neglecting strength, power, and control at the hip only sets us up for suboptimal movement and functionality down the line. This week we are focusing on our glute medius, glute max, and hamstrings to help support our knees as we progress through our Prehab!
- Week 6
Wouldn’t it be nice if life just moved in one plane of motion? Yeah not really. Sounds kind of boring. Luckily for us - life is exciting, eventful, and pulls us in all kinds of directions...including the frontal plane. This week we are introducing lateral lunges, lateral step ups, and inner thigh work to better prepare us for the craziness that is life.
- Week 7
Time to step it up - or should we say down. Step ups work the concentric portion of a movement - step DOWNs on the other hand work on the eccentric part of movement - with an emphasis in control. They better simulate stair descent, walking downhill, or dare we say it...running downhill. Let’s take this week to learn how to load our knee with CONTROL
- Week 8
Last week of Meniscus [P]Rehab - you made it! As we’ve progressed through this 8 week program, the exercises have been challenging - yes - but nothing you can’t handle. Now let’s finish strong and put our single leg strength, endurance, and trust to the test while working on a new plane of motion - the transverse plane.
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