phase 1: preparation for surgery

Begin with the end in mind - prepare mentally and physically for the amount of consistent work ahead

Duration: 5 weeks (greater if concurrent ligament, meniscal or chondral surface injury)

Sessions: 10 (twice weekly)

Modify loads - don’t be on your feet all day, allow your knee to settle

goals:

outcome measurement:

1. Hand held dynamometry

2. Stroke Test

3. Goniometer

4. Single leg hop test

5. IKDC

protocol

1. Warm up 10mins: stationary bike, ergometer, treadmill

2. Restore extension

   1. Active supine extension with foot on towel - little and often up to 2-3/10 pain

   2. Chase ROM a bit further every day - don’t make an angry knee

3. Quadriceps

   1. Straight leg raise

   2. Isometric Heel digs

   3. Step Ups (3x8): 6 to 8 inch step

      regress with split squat

   4. Single leg mini squat (2x10) : floor / balance disc / minitramp

      regress with double leg squat

   5. Mini Squats (2x20): floor / flat surface of bosu ball

      regress with wall sit

      *** knees over toes, start small and build slowly

   6. Seated knee extensions (3x12): machine / exercise band

4. Buttock

   1. Bridging / hip thrusts

   2. Leg press (3x12): machine / reformer

   3. Hamstring curls (3x12): prone / standing

   4. Supine fitball curls (3x12): double / single

      *** when you can do >12 on the third set add more weight)

5. Plyometric

   1. Vertical jumps onto step (1x15): double / single

      regress with double leg drop jump

   2. Lateral jumps (3x15): double / single

      regress to lateral ladder running

   3. Skater hops (2x20)

      *** note: soft landings, knees over toes