21 Oct Why You Need Knee Prehab
Knee pain is by far the most common complaint we hear in the clinic from patients. Sometimes it’s from traumatic injuries like a fall or sporting event. Other times, people don’t even know when or how their knee pain started, but they have been living with low-level knee pain for years! To us, this is unacceptable, especially the latter. Not being proactive about your health and addressing issues before they become a bigger problem is why we have clinical jobs as physical therapists. So many of the knee injuries we see in the clinic we truly believe could be prevented with knee prehab. A systematically designed progressive loading program to strengthen the quadriceps and hamstrings while also addressing the hips and ankles will do wonders for just about every knee on the face of the earth. And even more importantly, education on how to manage flare-ups, how to perform exercises in the correct way, or knowing what type of discomfort is good vs bad is how we will teach you to have to become your own best physical therapist. Our Knee [P]Rehab program is your answer to your cranky knees, chronic injuries, improperly rehabbed surgical interventions, and duck legs. In this article, we’re going to show you why you need knee prehab, the story behind the program, insider access to some of the program content, and most importantly how to get started with your knee Prehab now!
Why Knee [P]Rehab?
Through conversations in the clinic and with people online all over the world, we realized there was a void to fill to help people avoid serious knee issues. People wanted knee prehab. A program that would:
- help them get back to the sports and physical activities they loved;
- help them delay, or even fully avoid surgery;
- or help them decrease their risk of future injury.
Our goal from day one has been to change how healthcare works and encourage people to invest in their health now, taking a proactive approach with their knees before its too late. So the three of us starting documenting and sharing our own programs we used to keep our knees healthy as well as our patient and client programs. We designed a knee prehab program, tested it, modified it, and repeated this process over and over for an entire year. We finally felt comfortable with an outline, however, we had to put it to the test.
Our patients didn’t know this, but any knee patient that walked through the door went through our knee prehab program. Slight variations and modifications were implemented, which we have also included in the program for users as needed. What we consistently found across the board was progress, satisfaction, but also bittersweet moments. Our patients would repeatedly tell us they WISH THEY HAD ACCESS TO THIS INFORMATION SOONER.
They realized there wasn’t necessarily a magic formula or special equipment or extensive hands-on treatment that provided results. It just came down to being consistent with the right programming and being armed with the right knowledge. This is the true definition of [P]Rehab!
The Knee [P]Rehab Program
The program itself is a 12-week, 3-phase program designed to rebuild your knees from the ground up. Whether you’re a weekend warrior, competitive athlete, superhero parent, or just someone interested in improving their knee health, you can 100% benefit from this program. We make it easy and teach you how to self [P]Rehab your knees and keep them healthy for anything life throws at you through detailed exercise programming and our signature resource videos.
Phase I is the perfect place to start for those in pain or with little previous training exercises. It is also a great place to start for those looking for true prehab before surgery. In Phase I, we will work on the basics prior to beginning higher-level exercises. Not everyone will and should progress at the same speed, if you feel like the program is at a good challenge for you, you have the option of repeating a week. We have also built-in off days into the program to help with your recovery, especially for those trying out a program like this for the first time.
Detailed Tutorial Style Videos + Explanations
This program includes detailed exercise videos with verbal and written instructions for 100+ different exercises with variations. Each exercise gives you details regarding how to perform it, where you should be feeling it, and common compensations to avoid. The key to maximizing your results is to optimize exercise dosing. This program will take you through what we believe is a perfect progression of knee exercises that focus on mobility, stability, and strengthening of your entire lower body and core.
Tibial Rotations – Phase I, Week 4
HOW: Get set-up seated on the edge of a surface with your feet hanging off at a 90˚ angle. To begin the exercise, rotate your ankle and shinbone out as far as you can while keeping this position kick the leg straight until your knee is fully straight, hold for a moment, then slowly return to starting position. Then rotate your shinbone and ankle all the way in, kick the knee straight, return to starting position and repeat.
FEEL: You will feel your quadriceps, the muscles on top of your thigh working with this exercise as well as calf muscles to perform the rotations.
COMPENSATION: Do not move the rest of your body, limit the motion to your knee and shin bone
SLR with Isometric Single Leg Bridge – Phase II, Week 6
HOW: Perform a single leg bridge by driving your heel into the floor to lift your hips up towards the ceiling. While maintaining this position, with the opposite leg perform a straight leg raise staying strong in your thigh to keep your knee straight, repeat.
FEEL: You should feel your glutes work on the leg that is pushing into the floor. At no point should you feel your low back muscles. If you feel it only in your hamstrings, try bending your knees a bit more and repeat. With the leg that is elevated, you will feel the muscles in the front of the hip and thigh working to keep the knee straight.
COMPENSATION: Avoid arching at the low back as you perform the single-leg bridge. Avoid allowing the knee to bend when you are performing the straight leg raise.
Hip Prep Remix – Phase III, Weeks 9-12
HOW: Get set-up standing with a band around and above your knees. Follow along with the video and perform all four movements on both sides for the parameters prescribed.
FEEL: You will feel your glutes and quads working with all four of these exercises focused on hip activation and dynamic knee stability.
COMPENSATION: Do not lean side-to-side, do not lose balance with the single-leg focused exercises. Do your best to not compensate with fatigue, perform quality repetitions.
Frontale Plane Lunge Matrix – Phase III, Week 11
HOW: You are going to be moving side-to-side in this exercise. Step to the side into a lateral lunge to the left. Drive your left leg into the ground and push yourself back up. Immediately go into a curtsey lunge with your left reaching behind your right leg. Push your self back up to the starting position. Perform all the recommended reps and repeat on the other side.
FEEL: You should feel all the muscles in your legs working.
COMPENSATION: Don’t let your knee cave-in or bow out excessively, you should rotate and move from your hip. Also focus on good balance and posture of your trunk.
Resources Bring A Physio Home With You
We realized the true value behind the Knee [P]Rehab Program would be the education, the resources, and thorough guidance. We put a lot of effort into making the program truly comprehensive so that when someone signs up they know exactly how to start, how to find content, and how to get questions answered. This program also offers a variety of resources regarding how to navigate and maximize the program, different assessments to track your progress if you want, and a community feel with a discussion board to interact with us and other members that have joined the program. The program will educate you along the way so that you will have the tools to take care of your knees for life!
Get Your Questions Answered By Us!
We cannot stress enough the fact that we are here to help YOU when you join the program! You can directly communicate with us on the discussion board. THERE ARE NO WRONG OR BAD QUESTIONS! We want to provide the highest value possible to ensure you know that you’re being taken care of. You will not go through this program alone, join now to chat with us and other members on the discussion board!
We understand this is an investment, however, we want to reiterate how valuable your health is. Why do you need knee prehab? Well, you only get 1 set of knees for life, it sickens us to hear people think of their body like it’s a car. You can’t just go to the surgeon, get knee surgery, and expect your knee to be 100%. ASK ANYONE that has had knee surgery, it is very unlikely they will tell you their knee is perfect. This can even be the case with a knee injury or chronic knee pain managed without surgery. Save yourself thousands of $ in surgery, rehab, and time away from work and things you love to do. Now is the time to invest in your knee health, trust us! We even created a free sample of the program for those that want to try it first. You will gain access to an exclusive discount on the program simply by signing up for the free sample program below.
Click HERE or the photo above to sign up for a free sample week of the program.