TrainersEye · صحّة الركبة
تأهيل الركبة · 30 الجلسةs
Thirty جلسةs.
Twelve minutes each.
A knee that carries you.
Five phases, 180 different movements, no repeats — from isometric holds on a painful knee to hop testing on a strong one. At home, with a chair, a wall, a step, a towel and a backpack or two water jugs.
Before you start
See a doctor first — do not start — with a hot, red or swollen knee with fever; a knee that locks and will not straighten; sudden severe swelling within an hour of an injury; inability to bear weight after trauma; or calf pain, redness and swelling.
The pain rule: up to 5/10 during, back to your normal by the next morning, and no worse week to week. That is the published pain-monitoring model — training into tolerable pain beats avoiding it.
Swelling is the referee. A knee that swells after a جلسة did too much. Drop one level and repeat it.
Progression: every movement has an easier and a harder version. Two clean جلسةs on a level earn the next.
Kit: a chair, a wall, a step, a towel or strap and a loaded backpack or two water jugs.