#Extension Exercise

Knee pain doesn’t have to sideline you. These are my go-to prehab staples—perfect for warming up, fixing imbalances, or building resilience in rehab settings too. 1. Wall Assisted Knee Squat – Gentle intro to knee-over-toes loading + quad activation 2. ISO Bulgarian SS (Heel Elevated) – Torch the VMO, improve tracking & single-leg stability 3. Lateral Shuffle (Heel Elevated) – Builds lateral control + glute med strength to stop knee valgus 4. Tibia Raises – Strengthen the often-neglected tibialis anterior for better deceleration & shin/knee support 5. Peterson Step Down – King of eccentric quad control & patellar stability (VMO burner!) Do these consistently and watch your knees thank you during heavy lifts, runs, or sports. Start light, focus on control—no ego lifting here. Preferred as prehab, but super useful in rehab protocols too. Which one feels toughest for you? Drop it in the comments 👇 Save this for your next lower body day! Tag a friend who needs knee TLC. #kneeproblems #strengthtraining #coachrobb

4 easy exercises to add that can boost the PT you’re already doing Backwards Sleds: something that can be included almost as soon as you can walk comfortably that can improve bloodflow, normalize gait, reduce pain, and make everything else you’re doing more effective Bonus point is you can do it every single day without over training Calves & Tibs: Training your feet is a crucial to protecting your knee and improving performance down the road It’s also something you can train HARD in the early stages of rehab when your knee can’t take too much yet Step Ups: these will probably be a big part of your rehab but making sure to load your KNEE and not cheat with your hips is a key detail that will make these much more effective

Hearing that you might need a knee replacement can feel like a dead end. Like there’s only one way forward. But here’s what most people aren’t told: Pain doesn’t always mean your knee can’t improve. Scans don’t always match what you feel. Surgery isn’t the only option for many people. A lot of knee pain comes from strength gaps, weak hips, underperforming quads, or movement habits that have slowly changed over time. When your knee hasn’t been challenged in months or years, it starts to complain. That doesn’t mean it can’t get better. The right approach focuses on: • Building real strength around your knee • Improving how you walk, squat, and climb stairs • Gradually increasing load so your knee adapts again • Addressing the root cause, not just the symptoms Too often, people are told to “rest and wait” until surgery. But knees respond to smart, progressive training. They respond to being used the right way. Surgery has its place. For some, it’s the best option. For many others, it is not the first step, only the last one after everything else has been tried. If you’ve been told you might need a knee replacement and want to explore your options first, send us a DM and let's have a conversation about how we can help.

Starting knee replacement rehab? Early stages can be integral to your progress. Prioritise pain and swelling management — regular ice, appropriate pain relief, elevation, and compression help create the right environment to move well. Early phase priorities: Regaining strong quad control Restoring knee flexion (don’t neglect your bend!) Rebuilding a quality walking pattern Control pain. Reduce swelling. Get the quads firing. Restore your bend. The foundations you build now shape the whole recovery. Let us know if you need assistance with your TKR rehab!

This is what progress actually looks like.
 Shaky legs, focused reps, and no shortcuts.
 We went straight to work with the first session, here’s a breakdown of what’s shown from the session:
🔥 Sled push/pulls — building strength + blood flow without stressing the joints
🔥 Single leg depth jumps — training control and confidence
🔥 Heel-elevated barbell back squats — loading deep range and targeting quad strength Everything we do has a purpose and the mission is long term results that will not only get the knee back to normal strength or ground zero but to push past that! #kneerehab #injuryprevention #strengthtraining #kneeinjury #coach

If your knee feels unstable after knee replacement… it may not actually be your knee. Most rehab focuses on bending the knee, but daily activities like standing up, climbing stairs, and walking rely heavily on hip strength and control. If the hip isn’t doing its job, the knee ends up feeling unstable. Here’s a simple 3-level progression I use with knee replacement patients: Level 1 – Control (Early recovery) Supported sit-to-stand focusing on even weight and pushing through the heels. Level 2 – Load (Mid phase) Staggered stance sit-to-stand so the surgical leg begins doing more of the work. Level 3 – Stability (Later phase) Elevated single-leg sit-to-stand to build true leg control. Remember this: Your hip controls your thigh. Your thigh controls your knee. Train the controller, not just the joint. Follow for simple, proven tips to help you move better and feel stronger every day. #kneereplacementrecovery #kneerehab #totalkneereplacement #kneeexercise #hipstrength

Comment KNEE+ For My Top Knee Rehab Exercises Natalie went from 40% quad strength after open knee surgery ➡️ 155% bodyweight and full leg symmetry in just 12 weeks

Knee extension 🦵 . Even small loss of extension (e.g., ~5°) can lead to abnormal gait mechanics, increased joint loading, quadriceps weakness, and patellofemoral pain 🚶‍♂️ . Especially after surgery, restoring knee extension is vital 🔪 . #kneeextension #kneepainrelief #kneeexercises #kneesurgery #kneerehab

There’s a long story behind this video. But in short, I’m grateful for these exercises. They helped me rebuild stability and confidence in my knees. #workout #kneestrength #kneehealth #injuryrecovery #movementpractice

Tight knees don’t always need more stretching. Most people think the quadriceps only help you straighten the knee. But after a replacement, stronger quads often lead to better bend. Here’s what changes when they start firing: 👉 the joint feels stable, so the body stops guarding 👉 the kneecap tracks better, so there’s less front-of-knee pressure 👉 you gain control lowering into chairs and stairs 👉 swelling clears more efficiently Suddenly the knee doesn’t feel stuck — it feels supported. That’s why terminal knee extension is such a powerhouse move. Simple. Targeted. Effective. #totalkneereplacement #kneereplacementsurgery #kneerecovery #tkrrehab #kneept physicaltherapyworks quads kneebending mobilitymatters strongerthanyesterday rehabtips over50fitness activeadults painfreemovement ptlife

POV: Trying to build strong, resilient ankles? 👣 Start at the hips. In rehab and performance training, we NEVER look at the ankle in isolation. True medial and lateral ankle stability is influenced by proximal strength — especially the glutes. ✨ Why? Your hips control femur alignment → which affects knee tracking → which influences ankle loading and foot mechanics. Weakness up the chain often leads to: ❌ Recurrent ankle sprains ❌ Medial ankle pain ❌ Lateral ankle instability ❌ Poor balance ❌ Knee valgus collapse ❌ Reduced sport performance So yes — we strengthen the ankle… but we also build the hip. — ## 🔹 Exercise Progression We Use In Clinic 1️⃣ Ankle Strengthening (Medial + Lateral) Theraband inversion + eversion ➡️ 2 sets of 10 each direction 2️⃣ Isometric Hip Abduction – Wall Support Drive knee into wall to activate glute med ➡️ 5 sets of 10–30 sec holds 3️⃣ Single Leg Wall-Supported Clams Builds lateral hip strength + pelvic control ➡️ 2 sets of 10 4️⃣ Step-Ups Functional single-leg strength + ankle control ➡️ 2 sets of 10 — 🧠 Why this combo works: ✔ Strengthens medial + lateral ankle stabilizers ✔ Improves balance + proprioception ✔ Builds hip control for force absorption ✔ Reduces re-injury risk ✔ Enhances return-to-sport readiness — 🚨 Dealing with ankle, knee, or hip pain? Recurrent sprains? Feeling unstable when running or training? Don’t just tape it — assess it. 📍 Fundamentals Physiotherapy & Wellness Clinic 🌐 fundamentalsphysio.ca 📞 905-576-5065 📲 IG: @fun_physio Our team will assess your movement, strength, and mechanics — and build a plan to keep you strong from the ground up. Book your assessment today 👊 — #AnkleStrength #AnkleRehab #AnkleStability #HipStrength #GluteMed #InjuryPrevention #SportsPhysio #Physiotherapy #RehabExercises #BalanceTraining #Proprioception #ReturnToSport #KneePain #SprainRecovery #RunnerStrength #DurhamPhysio #FundamentalsPhysio #FootAndAnkle #SingleLegStrength #MoveBetter

Knee and lower limb rehab. Get your foot involved!… a key but huge missing link in a lot of people’s rehab which is game changing for those I work with. The foot is the only part of us constantly in contact with the ground. When it senses, adapts and stays active: • the knee doesn’t have to absorb everything. • the hip can produce force more efficiently • load gets shared instead of dumped into one joint Through assessment both spoken, questions and movement, highlighted key areas: • opening and expanding compressed areas like the back of the hip. • working through different planes of motion getting tissues to lengthen under load that haven’t been doing so. Eccentrically load your quad, glute and external rotators 🔥 Like a slingshot and catapult, lengthen before shortening. I want you to have efficient movement, get everything working better and sharing load. Different variations for the individual and right movements at the right time. Rehab is Art not just science. Assessment and evaluation will always be key. In Person, 🇬🇧 & Online. Need help addressing the main causes? Want to be pain free and get back to running and sport? Link in BIO. #kneepain #hiphinge #injuryrehab #footstrength #gluteworkout