MoPro
TrainersEye · Knee Health
Knee Rehab N
Trainer's Eye
Phase 3 · Hip, calf and foot · Session N

The knee pays
for the ankle
below it.

The joint below: a stiff ankle forces the knee and hip to make up the difference on every squat and stair.

  • Nsession
  • P3Above & below
  • 12:00on the clock
  • — donecompleted

Ankles set the knee

A stiff ankle forces the knee forward or the body to lean. Range at the ankle is knee protection.

The calf carries the knee

Calf strength absorbs load before it reaches the knee. Weak calves send that work upstairs.

Cold and heat

Heat before helps stiff knees move; cold after helps a knee that swells. Neither replaces the loading.

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

A

Free the ankle

Knee-to-wall + calf raise
A1

Knee-to-wall ankle rocks

60 s · slow reps

Toes a hand-width from the wall; drive the knee over the toes to touch, heel down.

Easier closer to the wall  ·  Harder further away

R1R2—
A2

Bent-knee calf raise

15 reps · ×2

Knees bent 20° throughout; rise onto the toes — this loads the soleus, the knee's ally.

Easier two-hand support  ·  Harder one leg

R1R2
B

Load the calf

Bent-knee raise + soleus hold
B1

Heel walks

60 s · steps to beat

Walk on the heels with the toes lifted — count the steps.

Easier shorter distance  ·  Harder slower and higher

R1R2—
B2

Soleus wall sit

3 × 20 s · ×2

Wall sit at 90° with the heels lifted; hold on the toes.

Easier heels down  ·  Harder longer

R1R2
C

Foot and arch

Toe work + step-up
C1

Toe yoga

60 s · slow reps

Lift the big toe alone, then the other four alone; alternate slowly, counting pairs.

Easier lift all toes  ·  Harder hold each two seconds

R1R2—
C2

Step-up with slow lowering

10/side · ×2

Up in one second, down in three; the whole foot stays on the step.

Easier lower step  ·  Harder hold a backpack

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. The knee is the joint in the middle: it pays for a weak hip above and a stiff ankle below.
  2. Every single-leg rep: pelvis level, knee over the middle toes, foot quiet.
  3. Calf work is knee work — it takes load off the joint every step you walk.
  4. Keep the pain rule: up to 5/10 during, settled by morning.

Tick it off

MovementRound 1Round 2Best
A1Knee-to-wall ankle rocksslow reps in 60 s —
A2Bent-knee calf raise15 reps
B1Heel walkssteps in 60 s —
B2Soleus wall sit3 × 20 s
C1Toe yogaslow reps in 60 s —
C2Step-up with slow lowering10/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-KNEE-N