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

Stand up.
Sit down.
Twenty times.

The first weight-bearing session: the Spanish squat holds the shin back while the quad works, and the chair teaches the pattern.

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

Sit-to-stand is a test

Getting out of a chair takes around 90–100° of bend and a strong quad. Time yourself over the thirty days.

Kneecap pain is a load problem

Patellofemoral pain tracks with how much load the joint gets and how quickly it changed — not with the shape of the kneecap.

Arthritic knees still get stronger

Older adults with knee osteoarthritis gain strength at much the same rate as anyone else. Age is not the barrier.

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

A

Load standing

Marching + Spanish squat
A1

Standing knee lifts

60 s · slow reps

Hold a chair; lift one knee to hip height and lower with control, alternating.

Easier lower lift  ·  Harder no hands

R1R2—
A2

Spanish squat

3 × 20 s · ×2

Towel or strap round the knees against a fixed point; sit back to 60° and hold.

Easier less bend  ·  Harder longer hold

R1R2
B

Turn the hip

Internal rotation + sit-to-stand
B1

Seated hip internal rotation lifts

60 s · slow reps

Sitting, feet wide; lift one foot outward while the knee stays still.

Easier smaller range  ·  Harder pause at the top

R1R2—
B2

Sit-to-stand — high chair

12 reps · ×2

Nose over toes, push the floor away, stand tall; lower for three seconds.

Easier hands on thighs  ·  Harder arms crossed

R1R2
C

Heels and hips

Heel raises + prone extension
C1

Standing heel raises

60 s · slow reps

Hold a support; rise onto the toes, pause one second, lower slowly.

Easier both hands on support  ·  Harder slower lowering

R1R2—
C2

Prone hip extension

12/side · ×2

Face down; squeeze the glute first, lift the straight leg a hand-width, back stays quiet.

Easier bent knee  ·  Harder 2-s hold

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
A1Standing knee liftsslow reps in 60 s —
A2Spanish squat3 × 20 s
B1Seated hip internal rotation liftsslow reps in 60 s —
B2Sit-to-stand — high chair12 reps
C1Standing heel raisesslow reps in 60 s —
C2Prone hip extension12/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-KNEE-D