Knee Prehab

[Sistersteel]

Knee prehab exercises are designed to strengthen the knee joint in order to prevent injury. The following exercises may also serve as strengthening
rehabilitation for overuse injuries of the knee joint, such as patellar tendonitis or quadriceps tendonitis.

Suggestions For Use

1. Perform all exercises as a workout
2. Perform all exercises after workout
3. Perform all exercises before workout
4. Perform 1-3 before workout/practice
5. Perform 4-7 after workout/practice


1- TKE
2 Sets of 8 Each Leg

http://www.xlathlete.com/view_exercise2.jsp?exercise_id=51

2- Balance Single Leg Squat
- 3 Sets of 6 each leg
- Raise heel of support foot
- 5 second count on way down

http://www.xlathlete.com/view_exercise2.jsp?exercise_id=365

3- Piston Squat With Band
- 3 Sets of 6 each leg
- 5 second count on way down

http://www.xlathlete.com/view_exercise2.jsp?exercise_id=835

4- Foam Roller: IT Band
- 1 minute back and forth slowly

5- Foam Roller: Quadriceps
- 1 minute back and forth slowly

6- Isometric Split
- 1 minute each leg

7- Quadriceps Band Stretch
- 1 minute each leg


http://www.xlathlete.com/xl/export/drill_sheet_Foam%20Roller%20Work_1248404433632.pdf

[ANADROLicfreak]

im going to try this.thanks

[BrotherIron]

Most people take their knees for granted, BAD IDEA.

I will be putting the first three exercise at the end of my leg routine. I always need to keep my knees strong.

[toddbz]

Thank you so much!
Icing my knee 4 times a day so I can walk straight sucks!