The knee is one of the most commonly injured areas on the body. This program was designed to strengthen the primary muscles that support knee function in addition to lessening muscles that become problematic in proper knee mobility. Programs like this one are ideal for individuals exhibiting knee pain, weakness, and those preparing for or recovering from surgery. This program is also ideal for individuals that enjoy staying active and put a lot of stress on their lower limbs. It is bested to take care of any knee discomforts immediately rather than wait until surgical intervention. If surgical intervention is recommended, utilizing these exercises prior to knee surgery can significantly reduce recovery time.
Recommendations: 3-4 exercises daily or every other day
Starting with 10 repetitions and increasing 5 reps every week (max out at 30-then add weight starting back at 10 reps)
22 exercise demonstration videos (including progressions)
Stretching: minimum 4x a week (daily is encouraged)
11 stretching demonstration videos
Equipment needed: small stool or stair step, sturdy chair or counter top, and stability ball (optional, but not required)
*dumbbells beneficial for advancement