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Knee Rehab Routine

By @Silver_Vixen

Routine to help heal Patella Tendonitis

https://www.youtube.com/watch?v=2LSSQpvOqlE&ab_channel=NathanaelMorton

Routine

Foam Rolling
Foam Roll Left Leg
2-3 mins
Foam Roll Right Leg
2-3 mins
Bicycles
Exercise Bike
8-10 mins
Floor Cycles
3-4 mins
Glute Medius Work - with band
Glute Bridges - Extending At Top
12-15 reps

Rest 60 seconds

Glute Bridges - Extending At Top
12-15 reps

Rest 60 seconds

Glute Bridges - Extending At Top
12-15 reps

Rest 60 seconds

Clams - Left Leg
12-15 reps

Rest 60 seconds

Clams - Left Leg
12-15 reps

Rest 60 seconds

Clams - Left Leg
12-15 reps

Rest 60 seconds

Clams - Right Leg
12-15 reps

Rest 60 seconds

Clams - Right Leg
12-15 reps

Rest 60 seconds

Clams - Right Leg
12-15 reps

Rest 60 seconds

Monster Walks
18-20 reps

Rest 60 seconds

Monster Walks
18-20 reps

Rest 60 seconds

Monster Walks
18-20 reps

Rest 60 seconds

Lateral Steps - 10 One Way, 10 Other Way
18-20 reps

Rest 60 seconds

Lateral Steps - 10 One Way, 10 Other Way
18-20 reps

Rest 60 seconds

Lateral Steps - 10 One Way, 10 Other Way
18-20 reps
Terminal Knee Extensions - Red Long Band
Tke's - Left Leg
12-15 reps

Rest 60 seconds

Tke's - Left Leg
12-15 reps

Rest 60 seconds

Tke's - Left Leg
12-15 reps

Rest 60 seconds

Tke's - Right Leg
12-15 reps

Rest 60 seconds

Tke's - Right Leg
12-15 reps

Rest 60 seconds

Tke's - Right Leg
12-15 reps