Take Home Knee Rehab Routine

to do rehab on your own at home. Now,
during your visits here, we’ll be doing
our adjustments, our soft tissue work,
our laser, some stretching, but on your
own. I want you to make sure you’re
doing some rehab. You know, shoot for
three times a week, but you can do these
every day. It’s not going to hurt to do
them more frequently, but at least three
times a week. Now, the first thing
you’re going to start with is backwards
walking. So, you’re going to go outside
or if you have a treadmill, you’re going
to basically just walk in reverse for
about five minutes back and forth. Make
sure you watch where you’re going.
And when you’re going through this, I
really want you to focus on activating
your quad muscles, the front of your
shin bone, and just really start to, you
know, extend your knee while you go
through this backwards walking.
You just walk back and forth like I’m
doing here, turning around or again, if
you have, you know, a nice straight
sidewalk, just make sure you watch where
you’re going. Um, if you have a
treadmill, hold on to the the handles
and, uh, make sure you do about five
minutes of backwards walking. Now, from
here, you’re going to do something
called tibialis anterior raises. You’re
going to find yourself a wall.
You’re going to kind of do a sit sit
back on the wall. Keep your legs
straight. You’re going to pull your knee
your toes up towards your knees. We’re
going to do 25 reps.
Break it up into multiple sets.
Once you get to that 20th rep, it gets
pretty challenging. One, two, three,
four, and five. So, after 25 reps, if
you have to do say 10, 10, and five,
that’s perfectly okay. Just make sure
you do 25 reps total. Next, we’re going
to go into calf raises. So, same area on
the wall. You’re going to go into this.
You’re going to kick your feet about 3,
four feet away from the wall. And you’re
going to start doing your calf raises.
25 reps on this one.
10,
20,
and five. Good. And for that one, again,
you can break it up into multiple sets.
10, 10, and five, whatever works best
for you. or you can try to go through
all 25 at once. Now, from here, we’re
going to do the 9090 stretch. So, you’re
going to get down on the ground.
You’re going to put bring one foot out
in front of you, 90° at the front knee,
90° at the back knee, hands out front
here. You’re going to drop your chest to
your knee. We’re going to do 15 reps.
Six. Good. Seven.
8.
9.
10.
11.
12.
13.
14. And 15. We’re going to switch.
Other leg here. 90° at this knee. 90° at
that knee. Hands out in front. Drop your
chest to your knee. One.
Two.
Three.
Four.
Five.
6
7
8
9
10
11
12
13
14 and 15. Good.
So, those are the 9090s.
Next, we’re going to move on to the
G stretch. So, you’re going to basically
find a chair
and what you’re going to do on the chair
is you’re going to put one foot on the
chair. You’re going to lunge forward so
your knee goes over your toe here.
You’re going to hold on to either
handles or the back of the chair and
you’re going to push your chest up
towards the ceiling. Nice deep stretch
in your hip. Nice flexion in the knee.
You might feel this in your calf as
well. And we’ll hold this for 30
seconds.
11 12 13 14 15 16 17 18 19
20 21 22 23 24 25 6 27 28 29 30 Good.
We’re going to switch feet.
One foot on the chair. Lunge forward.
You can either hold on to those handles
or the back of the chair. Nice stretch
in the knee, maybe in your hip, down
into your hip flexor and calf.
11 12 13 14 15 16 17 18 19 20 21 22 23
24 25 6 27 28 29 and 30. Good. Next,
we’re going to move into
um some lockout stretches. So, you’re
going to bend forward, touch your toes,
keep your back kind of flat, and you’re
going to lock out your knee. One,
two. You’re going to alternate. Three,
four, five. We’re going to do 30.
8 9 10 11 12 13 14 15 16
17
18
19 20 21
2 3 4 25 26 27
5 28 39
30. Now, a good tip on this one, when
you lock your knee out, squeeze your
quad on that side. And same thing on the
other side. So, you’re going to feel a
stretch and activation at the same time.
And then we have one more stretch on
each side. These are called the couch
stretch. Um, so you’re going to go up to
your couch. You’re going to grab a throw
pillow. You’re going to pop that throw
pillow on the ground. And you’re going
to back up to the couch here. And you
want to get your foot onto the couch
like that. Okay, be careful. If you need
some support, grab something. You’re
going to drop your knee to the the throw
pillow here. You’re going to keep your
chest high if you’re able to. You’re
going to come back and hold on to the
couch. You should feel a nice stretch
through your quad muscle, your hip
flexor, maybe in your hip and knee a
little bit. And you’re going to hold
this for 30 seconds. 11 12 13 14 15 16
17 18 19 20 21 22 23 24 25 26 27 28 29
30. When you come out of this, lean
forward here and go up on to that leg.
Then you’re going to switch legs. Step
back. Get your toe on the couch. Drop
your knee to your throw pillow.
and then lean back until you can touch
the couch.
You’re going to hold there.
12 13 14 15 16 17 18 19 20 21 22 23 24
25 26 27 28 29 30. Then you can come
forward on that one. Go ahead and stand
up on that. And that’ll be it. Now, if
you’re sore, I recommend using ice on
your knee for 20 to 30 minutes. If
you’re more just stiff and achy, then
heat is perfectly okay. 20 to 30
minutes. Maybe do that after this
routine. If you are sore or stiff.
Otherwise, if there’s any questions
about this routine, make sure you check
in with me on one of your visits. I’ll
be happy to clarify and make sure we
make some