Healthy Knees Routine

Step 1: Roll Out

Roll out using a lacrosse ball if possible:

• Feet

• Calves

• Glutes

• Quads (Especially right above your kneecaps)

Step 2: Mobility

(Click on underlined exercises for Video Links)

• Band Distracted Couch Stretch: 1x1min each leg

• Foot Pronation Drill: 1-2x10 each foot

• Single Leg RDL Airplanes: 1-2x20sec + 8 rotations each leg

• Hip Axials: 1-2x6 each hip

Step 3A: Quad ISO

Choose 1 Quad ISO from this list:

• Single Leg Wall Sit: 2-4x30-45sec each leg (Build to 45sec)

• Spanish Squat ISO: 2-4x45sec (Build to add weight)

• Weighted Wall Sit: 2-4x45sec

• ISO Split Squat Hold: 1x1-3min each side

Step 3B: Posterior ISO

Choose 1 Posterior ISO from this list:

• Single Leg Calf / Ham ISO on foam roller: 2-3x15-45sec each leg (Build to 45sec)

• Heel Down Single Leg Hamstring Bridge: 2-3x30-60sec each leg

Alternate between Quad ISO and Posterior ISO until you complete all your sets.

Aim to have at least 1 day of rest between each day you complete this routine (3x max / week).

You can complete the rolling out and mobility every day if you want.

This will help build your strength and function to have your knees moving and feeling better, especially if you deal with things like jumper's knee. 

This is not a fix for more serious knee injuries.