Description
Link to my Fit500 Training App! https://studio.com/gavin/fit500 (and ask me for a 50% off code!)
Power Bands (Get all 3 Sizes): https://amzn.to/4nNrt5Q
Power Bands (or a 4-Pack): https://amzn.to/4qPUqkh
Cheap 4-in-1 Foam Roller: https://amzn.to/49DvGUL
Muscle Roller: https://link.amazon/B04qnETzz
Front Mount Kid Bike Seat: https://link.amazon/B0igMj8lI
Copy and Paste for Later!
The Protocol:
Phase 1: Mobility & Pain Management (O-2 Weeks)
• Passive Knee Flexion & Towel Slides
• Stiff and Side Leg Lifts & ABC's
• Power Band Standing Quad Activation (Terminal Knee Extension)
• Passive Calf Pumps
• Dowel and Foam Rolling
Phase 2: Progessive Load & Closed Chain (2-4 Weeks)
• Weight bearing walking, no limps
• Bodyweight Squats - not full rom
• Small Step-up & Step Downs
• Quad Extensions (band or machine)
• Single Leg Deadlifts
• Stationary Bike (Shadow pedaling)
• Balance & Isometric Instability
Phase 3: Load Strength & Return to Activity (4-8 Weeks)
• Starting loading movements (Squat)
• Goblet Squats (kettlebell / dumbbell)
• Biking / Cardio Machines
• Massage Scar Tissue
Master your knee rehab journey with this 10-stage roadmap for full athlete recovery and physical therapy success.
Recovering from a torn meniscus or ACL is a long, grueling process that demands more than just patience. Whether you are dealing with a surgical repair or a long road back to the gym, understanding the progression of your recovery is critical to getting back to full health.
This guide breaks down the 10 stages of injury recovery for athletes and rockstars, covering everything from initial wound care to advanced physical therapy exercises like cycling and heavy lifting. Stop guessing your progress and start tracking your path back to peak performance.
Chapters:
00:00 - Intro
00:45 - The 10 Stages of Rehab
03:35 - REHAB Exercises
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