Follow these 5 steps to rehabilitate your knee issues!
1. Talk to your doctor. Get them to assess the cause of the pain so you know what you're dealing with and trying to fix.
2. Do your rehab. Rehabilitation may be boring (I know...I've had to do it)...but it's necessary and you must do what your physical therapist tells you to do. Do your physical therapy and don't move on to the next steps until you have! If you are truly serious about fixing your knee issues, you need to do this step. It's the foundation.
3. Think Holistically. Your knee pain likely originated from imbalances in your pelvic region (hips). These simple exercises should be done to help bring that imbalance back into alignment.
5a. You're cleared for any activity. Get your exercise on! Exercise will help ensure your knee continues to get stronger. An option like P90X2 is a great choice. It's Beachbody's best workout for knee issues by far. It's designed around protocols used to keep professional athletes on the field—and keeping knees healthy is the biggest challenge they face. The program targets stabilization, especially in the hip area, and building a super-solid foundation.
BUT...it's not for everyone. It's rather advanced so if you don't have a good foundation of previous core and bodyweight exercises, you may want to try one of these alternative options below.
5b. You're cleared for "limited activity." Being categorized as such may be due to continued strain on your knees over a longer period of time that has broken down the cartilage. You can still do some exercising though with modifications!
Below are the entry-level programs that you can do (listed from easiest to hardest).
Tai Cheng – This is a great mobility and stabilization program that almost anyone can do. Downside is that it won't burn many calories or quickly change your body composition. Upside is that, no matter who you are, it will improve your knee issues.
21 Day Fix – Currently, Beachbody's best entry-level, knee-friendly program for those who need to lose some weight. While there is some jumping in this program, and even a "plyo" workout, there are always modifiers you can follow.
Hip Hop Abs – This predecessor to INSANITY takes jumping out of the equation, combining basic hip hop (you don't need to know how to dance) and a lot of ab and hip work in the entry-level weight loss program.
Brazil Butt Lift – There is some light jumping, and a lot of squatting, but if you can handle it, this program focuses on your butt and hips and greatly improves the stability of your pelvic girdle. This makes your body "track" better, reducing the strain on your knees.
Body Beast – Controlled weight training is a great way to change your body composition without putting a lot of stress on your knees. If you want to lose weight, don't follow the "bodybuilding" focus of the nutrition guide. You can both lose weight and strengthen your knees effectively pumping iron with Sagi.
PiYo – Chalene Johnson's combination of yoga and Pilates is great for hip stability and core strength, both vital for combating knee pain, making it a good choice for those who don't have specific ACL/MCL (or lateral) knee issues, as there is a lot of twisting at speed.
P90X3 – While it's a hard program, you can modify every move in every workout and have it serve as an effective entry point. This program, like P90X2, builds a super-solid foundation. It lacks the specified stabilization movements (because it doesn't use stability balls) but that also makes it a bit easier to adapt to.
Feel free to message me to discuss which may be right for you!