Recover with a guided plan.
A meniscus injury can be scary - whether it is a new or old injury. This program is best suited for those with moderate to severe (5+/10) knee pain including ANYTHING meniscus related. As you progress through the Meniscus Rehab Program you will learn to move your knee, load your knee, and most importantly trust your knee after an injury AND we are here to tell you, help you, and guide you exactly how to do that! Learn how to safely progress your knee range motion to minimize stiffness and improve flexibility. All the while - you will learn how to progress from maintaining muscle activity to strengthening not just your knee but your hips, calves, and core to protect and optimize your knee function in this step-by-step 8 week program! If you are looking for more of a challenge, check out Meniscus Prehab Program!
This program is best suited for those with moderate to severe (5+/10) knee pain 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! If post-op from meniscus surgery must have full MD clearance with no restrictions.
- Duration
- 8 weeks
- Frequency
- 3-6x/week
- Instructor
- The Prehab Guys
8-week arc
What you work through
- Week 1
Learn how to calm down your knee symptoms while improving flexibility!
- Week 2
Let’s continue to improve your knee’s range of motion with progressive extension and flexion range of motion exercises while introducing quadriceps, glute, and functional movement exercises!
- Week 3
Let’s continue to build trust in your knee! This week we are working on knee flexion range of motion, progressing endurance of our quadriceps and glutes, and improving weight bearing tolerance in your knee!
- Week 4
This week we continue to push that knee range of motion with an emphasis in muscle flexibility and lower body muscle recruitment in standing positions!
- Week 5
You’ve been working hard to improve that knee mobility - now it’s time to fine tune and optimize those end-ranges of motion! In addition, we are progressing our functional endurance program incorporating quads, glutes, and calves in our strengthening program
- Week 6
Did you know your knee is meant to rotate?! Yes it's minimal but that doesn’t mean it’s not important. This week we introduce rotational movements to our mobility program while introducing core work and squats!
- Week 7
Weight bearing should be feeling pretty good! Your core has joined the party, and you are ready to put it all together! This week we are teaching different muscle groups to work together as we progress towards compound movements. Core, calves, quads, glutes, hamstrings - let’s get to work!
- Week 8
Last week of Meniscus Rehab - time to step it up! This week we are working on adding load! And yes load is good and an integral part of any good rehab program. You got this!
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