Phase 1 Knee Protocol

Phase 1: Knee Stability & VMO Activation

This guide is designed for the first 1–2 weeks of recovery to manage inflammation and restore basic muscle firing patterns.

Clinical Objective

To achieve "Quiet Knee" status: minimal swelling, restored extension, and activation of the Vastus Medialis Obliquus (VMO) to support the patella.

Daily Protocol

Frequency: 2-3 sessions per day

Recommended Gear: Axis-360 Pro Knee Stabilizer (Wear during all standing movements)

1. Quad Sets (The Foundation)

  • Action: Sit with your leg straight. Contract your thigh to push the back of your knee into the floor.
  • Hold: 5 seconds. Reps: 10.
  • Why: This re-establishes the mind-muscle connection without joint irritation.

Quad Sets - Regenerated

2. Terminal Knee Extension (TKE)

  • Action: Loop a Light Mobility Band behind your knee. Slowly straighten your leg against the resistance.
  • Reps: 3 sets of 15.
  • Why: Targets the "teardrop" muscle responsible for locking the knee into a stable position.

Terminal Knee Extension

3. Straight Leg Raises (SLR)

  • Action: Lie on your back, lock your knee, and lift your leg 12 inches off the ground.
  • Reps: 10 slow controlled lifts.
  • Why: Strengthens the hip flexors and quads without the "grinding" pressure on the kneecap.

Terminal Knee Extension

When to Progress?

You are ready for Phase 2: Functional Loading when:

  • You have full knee extension (can get it perfectly flat).
  • You can perform 30 seconds of a single-leg stand without pain.
  • The "lag" in your straight leg raise has disappeared.