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Knee Pain Re-Hab Program

Knee Pain – AHHH

Are you suffering from knee pain and want it to go away? Have you tried resting it and physio and as soon as your returned to training the pain came back? You are not the only one dealing with knee pain and LP is here to help.

Most of us are stuck at a desk or in a car all day and because of that our hips are extremely tight which causes our knees to take the brunt of the load causing pain, discomfort, and even swelling.

Because we have so many members with the same issues we have built a simple and effective rehab program to help you overcome your stiffness and pain.

This rehab may only take a couple of weeks or at worst a month if you are consistent with it. Please attend regularly scheduled workouts and during any exercises that cause pain run through this routine:

Here is your plan that includes stretching and strengthening. To have pain free knees that are healthy we need to get your hips moving properly with stretching and then strengthen your glutes and muscles around your hips and knees with proper movement and resistance.


Perform a circuit with these three exercises. Complete 3 sets of each exercise.

Foam Rolling

  • Glutes (butt)
  • Hamstrings (back of leg)
  • Calves
  • Shins
  • Quads (front of legs)
  • Hip Flexors (front of hips)
  • Foam roll for 1-minute on the Front
  • Foam roll for 1-minute on the Back

Split Squats (Front Foot Elevated on Box)

Split Squat Video

  • Elevate your front foot on one or two boxes
  • Complete 5 reps/leg with control

Prisoner Squats (Elevate Heels as required)

Prisoner Squat Video

  • Elevate your heels on the platforms or plates to achieve full range of motion
  • Posture is crucial with knees driving out for stability
  • Complete 10 reps


Hold each stretch for 30-60 seconds. Be patient and persistent with stretching. Typically pain comes from tight and stiff muscles.

Couch (Hip Flexor) Stretch

Focus is on Quads (front of legs) and Hip Flexors (front of hip). Hold for 30 seconds/leg.

Couch (Hip) Stretch Video

Bench (Glute) Stretch

Focus is on Glutes (Butt). Hold for 30 seconds/leg.

Bench (Glutes) Stretch Video

Groin/Adductor Stretch

Focus is on Inner Leg and Groin. Hold for 60 seconds.

Straddle Stretch Video

Hamstring Stretch

Focus is on good posture. Hold for 30 seconds/leg.

Hamstring Stretch Video

 Calf Stretch

Focus is on upper and lower Calf. Hold for 30 seconds/leg.

Calf Stretch Video


On all strengthening exercises focus on controlled movement with perfect posture and control. Complete the exercises in a circuit fashion. Complete 10 reps of each exercise. Start at a light weight and low resistance. Each day you complete the exercises increase the resistance slightly.

Wall Sit

  • Feet shoulder width apart
  • Toes pointing straight ahead
  • Drive knees OUT
  • Hold for 60 seconds

Clam Shell

  • Lie on side with knees bent at a 45 degree angle
  • Squeeze glutes
  • Complete 10 reps per leg

Side Plank w/ Leg Raise

  • Hold side plank on elbow
  • Raise top leg as high as possible
  • Squeeze glute
  • Complete 10 reps/leg

Goblet Squat w/ 3 sec Pause

  • Hold a moderately challenging dumbbell/plate/kettlebell
  • Hold weight across shoulder just under chin
  • Good posture is crucial
  • Driving knees out is crucial
  • Elevate heels if required to maintain posture
  • Complete 5 reps

907 Frederick St Kitchener ON ON N2B 2B9 Canada