Stage 1 focuses on developing fundamental strength and stability around your knee. These exercises might seem simple for some, but they’re important in this early phase of rehab.

The goal in stage 1 is to support tissue healing, settle pain & inflammation, and begin strengthening the hips, core, and knee muscles to reduce the stress on the knee.

BEFORE YOU START:

• Physio Consult – Before you start this exercise rehab program we recommend consulting with a physiotherapist or sports doctor to ensure you’re ready to begin strength training.
• Equipment – All the exercises in this program can be easily done at home. The only equipment you will need is:
  • a foam roller
  • resistance band
  • massage ball (or tennis ball)
  • a small step
  • and a couch/chair

HOW TO USE THE PROGRAM

This program is super simple to use – simply follow the structure laid out in this dashboard. Start with week 1, workout 1.1, then progress to the next consecutive workout.

Each week you’ll find 4 workouts. These are 20-25 minute sessions that are designed to be done once a day, 4 days a week.

Each workout includes 2 parts – a mobility circuit and a strength circuit.

Watch the videos for each exercise and follow the correct technique at home.

RETURN TO RUNNING

In Stage 1 we recommend avoiding all aggravating activities. This means you should only run as far as you can without pain – for some runners, this might be 4-5km, while for others, it’s no running at all. Whatever your personal situation is, listen to your body and give it the rest it needs. Over the course of the next several weeks, as you progress through this program and get stronger, you will be able to reintroduce longer runs.