Phase 2: Functional Knee Loading

Prerequisite: You should have full knee extension and minimal swelling before starting this phase.

Clinical Objective

To transition from isolated muscle firing to compound movements, preparing the joint for the weight-bearing demands of daily life and light sport.

The Phase 2 Protocol

Frequency: 3–4 times per week.

Recommended Gear: Axis-360 Pro Knee Stabilizer

1. Goblet Squats (Controlled Depth)

• Action: Holding a light weight (or just bodyweight), squat down slowly. Keep your weight in your heels and your knees tracking over your toes.
• Reps: 3 sets of 12.
• Why: Builds foundational strength in the quads and glutes while under load.

2. Step-Ups (Lateral Stability)

• Action: Step up onto a small box or stair using only your injured leg. Focus on keeping the knee from "caving inward."
• Reps: 10 per leg.
• Why: Mimics real-world movements like climbing stairs and improves hip-to-knee coordination.

3. Bulgarian Split Squat (Unilateral Loading)

• Action: Place your back foot on a bench or chair. Lower your hips toward the floor using your front leg.
• Reps: 8 per leg.
• Why: This is the "gold standard" for fixing strength imbalances between your left and right legs.