MoPro
TrainersEye · Knee Health
Knee Rehab B
Trainer's Eye
Phase 1 · Calm and load · Session B

Range first.
Then tension.
Then the day.

Assisted bending, the inner-range quad and the short-arc quad — the three drills that rebuild the last thirty degrees.

  • Bsession
  • P1Calm & load
  • 12:00on the clock
  • — donecompleted

Knee extension range

Losing the last few degrees of straightening changes how you walk and raises the load. Get the knee fully straight.

You cannot isolate the VMO

The quadriceps fires as a unit. Train the whole muscle through range instead of chasing one part of it.

Stiffness in the morning

Osteoarthritic stiffness that eases within thirty minutes of moving is typical. Longer than an hour deserves review.

Three couplets · two rounds · twelve minutes · a knee that carries you

A

Assisted bend

Towel slides + inner range
A1

Towel-assisted heel slides

60 s · slow reps

Loop a towel round the foot and use the arms to pull a few degrees further than comfort.

Easier hands only, no towel  ·  Harder hold three seconds at the end

R1R2—
A2

Inner-range quad over a towel

12 reps · ×2

Rolled towel under the knee; straighten the knee fully and hold two seconds.

Easier thinner towel  ·  Harder 5-s holds

R1R2
B

Lengthen

Hamstring floss + short arc
B1

Supine hamstring floss

60 s · slow reps

Hip at 90°, hands behind the thigh; straighten and bend the knee smoothly.

Easier smaller range  ·  Harder straighten further

R1R2—
B2

Short-arc quad

12 reps · ×2

Heel on the floor, thigh supported; lift only the lower leg to straight and lower slowly.

Easier smaller support  ·  Harder hold at the top

R1R2
C

Below the knee

Tibialis + prone hang
C1

Seated tibialis raises

60 s · slow reps

Heels down, lift the toes and forefoot as high as possible, lower slowly.

Easier smaller range  ·  Harder hold two seconds

R1R2—
C2

Prone knee hang

3 × 20 s · ×2

Face down with the knee off the edge of the bed; let gravity straighten it.

Easier shorter holds  ·  Harder light weight on the ankle

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Pain rule: up to 5/10 during, back to your normal by the next morning, no worse week to week.
  2. Swelling is the referee. A knee that swells after a session did too much — drop one level.
  3. Isometric holds first: tension without movement is the calmest way to load a sore knee.
  4. Kneecap pain is a load problem, not a wear problem. We change the load, not the knee.

Tick it off

MovementRound 1Round 2Best
A1Towel-assisted heel slidesslow reps in 60 s —
A2Inner-range quad over a towel12 reps
B1Supine hamstring flossslow reps in 60 s —
B2Short-arc quad12 reps
C1Seated tibialis raisesslow reps in 60 s —
C2Prone knee hang3 × 20 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-KNEE-B