Heal knee pain in 3 steps
Healing from a minor knee injury? Try hitting a small daily goal of 3-5 minutes of exercise over the course of six weeks and increase time, load and movement from there.
Weeks 1-2: Isometric exercises, no movement and only focus on loading your knee muscles.
Weeks 3-4: Eccentric exercises - movements that lengthen the muscles like lowering down into a squat.
Weeks 4-5: Concentric exercises - movements that shorten the muscles like light jogging.
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