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

Six sessions in.
The knee
bends and holds.

Phase 1 check-in: range, isometric strength and the first honest single-leg work.

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

The pain-monitoring model

Working within a tolerable level of pain that settles by the next morning produces better outcomes than avoiding pain entirely.

Both knees are involved

Strength deficits usually show on both sides after a knee injury. Train the good leg too.

A flare is not a setback

A flare that settles within 24–48 hours is sensitivity, not new damage. Hold the level, do not stop.

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

A

Full range

Deep slides + long hold
A1

Supine knee flexion — active-assisted

60 s · slow reps

Slide the heel in, then use the hands for the last few degrees; hold, release, repeat.

Easier assisted throughout  ·  Harder hold five seconds

R1R2—
A2

Isometric knee extension at 60°

4 × 15 s · ×2

Sitting, push the shin into a fixed object at 60° of bend; hard but steady.

Easier gentler push  ·  Harder 20 s

R1R2
B

One leg

Balance + single-leg bridge
B1

Single-leg stance

60 s · seconds held

Stand on the sore leg, soft knee, eyes forward; count the seconds you hold cleanly.

Easier fingertip on the wall  ·  Harder eyes closed

R1R2—
B2

Single-leg glute bridge

10/side · ×2

One foot down, the other knee hugged; hips stay level as you drive up.

Easier two feet  ·  Harder 3-s hold

R1R2
C

Down slow

Step-downs + calf raises
C1

Step-down — low step

60 s · slow reps

Stand on a low step; lower the other heel to the floor slowly, knee over the middle toes.

Easier hold a support  ·  Harder lower more slowly

R1R2—
C2

Single-leg heel raise

12/side · ×2

Hold a support; rise onto one toe, pause at the top, lower for three seconds.

Easier two legs  ·  Harder off the edge of a step

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
A1Supine knee flexion — active-assistedslow reps in 60 s —
A2Isometric knee extension at 60°4 × 15 s
B1Single-leg stanceseconds held —
B2Single-leg glute bridge10/side
C1Step-down — low stepslow reps in 60 s —
C2Single-leg heel raise12/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-KNEE-F