Injury rehabilitation programme for knee injuries

One of the difficult tasks you will endure is not only surviving an injury but find ways to amend it. When it comes to knees, things can easily become complicated. An injury rehabilitation programme for knee injuries is exactly what you need.

The first thing to point here is that if you do feel the pain that’s to the point that you are limping, do go and see a specialist who can help. For example, a remedial therapist, a recommended physiotherapist or an osteopath.


If you do get recommended knee surgery by anyone, do delay your plans to do so as this is the last resort.

For example, after surgery, as reported by clients and articles I have read the knee condition and productivity goes downhill and every 5 years or so a check-up and perhaps a replacement will occur.

When you are not in too much pain here are some things you can do after treatment to rehabilitate yourself and to keep yourself in great shape and condition.


Here’s a shaping template you can use.


Tailor and adapt these programmes to your condition. Lifestyle and the amount of time you have.


Change the exercises in accordance with any discomfort or pain.


I don’t mean muscular pain but the pain in joints and ligaments. These programmes are actually designed to pack on some muscle and firmness around the joints and ligaments and are perfect for people who are hypermobile.


Day 1: Chest and back

Assisted dips and chin-ups
5sets of 10 repetitions. Keep adjusting the weight so you get the right Intensity. Also, warm up by doing some light weights. But only if you are strong enough.


You can then do 5 sets of 10 reps unassisted with pull-ups and dips…if you are strong enough to do that then move on to 5 sets of 10 reps with the bench press and 5 sets x 10 reps with the hex bar deadlifts.


Day 2: Legs and core

Hex bar deadlifts with 5 sets x 10 reps and then leg extensions with 5 sets x 10 reps.
Do these as a superset and make sure you get the right Intensity so you really get the maximum effort from your muscles with great form. With the hex bar stand upright and breathe in and out before doing the negative part of the movement. So, you can length and strengthen your spine and improve your knee and posture.


With the leg extensions lengthen your leg out so you can strengthen your knee and work for the full length of the quads.
Cycle for 20 – 30 minutes if that doesn’t hurt your knee and if you have enough time. If you don’t have enough time adjust it to the available time you have. As a trainer, I tend to have more time available at the gym.


Shoulders and arms

Handstands against the wall and then press if you have the confidence and ability to with assisted narrow grip pull-ups.
Handstand and handstand presses x 5 sets x 10 reps again depending on ability injuries coordination and confidence and then bicep pull-ups 5 sets x 10 reps. Do these as a superset if you can.


The behind part of the neck shoulder press with barbell curls and narrow grip dips 5 sets x 10 reps.
Then bodyweight narrow grip dips with lying dumbbell extensions.
You can do this with a 3 x a week programme e.g. do each workout once or you can do a 6-day week programme so you do each day twice a week.


Also, if you want to train every day instead of having a rest day you can do a 45-minute cycle and stretching for the other 15 minutes from any muscles that feel tight.
Feel free to check other blogs and material I have written on stretching as that’s a massively important part to perform well being and recovery.


Happy training and if you would like me to do a personal training package catered to your exact needs and goals feel free to contact me, I would be happy to help.
Adam White