Knee Repair and Prehab Routine
Below are two placements for knee recovery as well as two stretches for adjacent muscles.
The first placement is going to be your bread and butter. This is designed to help bring
blood flow to the knee and reduce inflammation. The second placement should be done by
those with rear knee pain. If you feel tightness in the quad or hamstring the third and fourth
will be beneficial to knee health.
- Knee Pain Recovery and Prehab
Setting Used: Recovery Type 2 or Rehab: Sensory & Proprioceptive Feedback: Direct
Use for 5-10 minutes at a time
Place one device above and one device below the knee. Keep your knee at about a 90-degree angle. The goal here is to pick the angle where you feel your knee vibrating the most.
Great for general knee health and recovery
- Rear Knee Pain recovery
Setting Used: Recovery Type 2 (for up to 10 Minutes) followed by Recovery Type 3 (for up to 15 Minutes)
Place the devices on your Gastroc muscle following the diagram
Often caused by overuse in runners. Along with rest this setting will aid in recovery.
- Quad Stretch
Setting Used: Warm-Up Type 2
If you feel tightness in your outer quad when you press your fingers into the muscle, this stretch is for you.
With device on outer quad pulling foot to other side
Follow the diagram for placement. Click here to watch video tutorial.
- Hamstring Stretch
Setting Used: Warm-up Type 1
Place Devices on the middle of your hamstrings
Lying on your back stick one leg up straight and pull your leg to you as close to perpendicular with your body as possible
Hold for 30s each side two times
If you have an anterior pelvic tilt and tight hamstrings, chances are they are a cause of your knee pain
