Probiotics & Supplements boost the immune system and balance the gut after injury & surgery...


Specific exercise aids promote rapid and safe stengthening ofthe knee...

Mindfulness tools significantly enhance mental strength to enhance recovery and increase performance...

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Top FAQ's

There is a high probability with most knee injuries, that you will compete again, even exceed previous performance levels.  If you rehab carefully, take a holistic approach and don't push too fast you can achieve higher levels of performance, through careful phisical, diet and mental conditioning.

Key Rehab Aids

Rapid reduction in swelling is a vital element of knee injury rehab.  The Cryo-cuff is the proven choice for rapid inflamation reduction amongst athletes:

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Will I be able to compete in sports again?

There are pros and cons to surgery so it has to be specific to your case. For many people where surgery is an option, the results typically enable return to full participation in all sporting pursuits.

Should I have surgery?





Follow KEY exercise, diet and mental health techniques to return 'post rehab' as a stronger & healthier athlete / sporting enthusiast...

Get Back to the Sport You LOVE!


5 Basic Knee Rehab Exercises

These basic knee exercises help to strengthen the muscles of the knee. Check the suitability of these exercises with your physio prior to beginning them and stop if they cause or increase pain.


1. Static Quad Clenches

Purpose: Maintain and strengthen the quads without moving the knee, to enable full straightening of the knee.

Starting Position: Lying flat on your back or sitting up. Leg and knee straight.

Action: Tighten the muscle on the front of the thigh by pushing your knee down. You should feel your thigh muscles clench. Hold for 3 seconds.

Repetition: Repeat 10-20x every 3-4 hours.

Variations: If you are struggling to get your knee to straighten fully, place a rolled up towel underneath the ankle so that your leg is lifted slightly. Then do the exercise as described. Lifting the knee up slighlty lets gravity help the knee to straighten.

2. Quads over Fulcrum

Purpose: Strengthen the quads mucles without much knee movement.

Starting Position: Lying flat on your back or sitting up with your leg horizontal on a flat surface. Place a rolled up towel (approx 10cm diameter) under your relaxed knee.

Action: Pull your toes towards you and clench your thigh muscles (keep your knee resting on the towel). Hold for 3-5 seconds and slowly lower.

Repetition: Repeat 10-20x, 3x daily.

Progression: 1. Increase the size of the towel under the knee 2. Add a weight e.g by wearing a shoe, or using a light ankle weight. 

3. Static Hamstring Contraction 

Purpose: Strengthen the hamstring mucles to support the Meniscus.

Starting Position: Begin this exercise sitting with your knee bent to about 45 degrees and heel touching the floor.

Action: Press your heel into the floor tightening the back of your thigh (hamstrings). Hold for 5 seconds.

Repetition: Repeat 10x as hard as possible pain free.

Progression: Add a weight e.g by wearing a shoe.

4. Knee Extension (with Resistance) - Seated 

Purpose: Strengthen quads, increase mobility and stop the knee from stiffening.

Starting Position: Sitting on a firm chair with your knee bent and your foot on the floor.  Attach an exercise band to the chair leg and loop to your ankle.

Action: Lift your foot up and straigthen your knee as much as possible pulling against the resistence of the exercise band. Hold for 3-5 seconds and slowly lower.

Repetition: Repeat 5-20x, 3x daily.

Progression: Strengthen further by using a higher resistance band.

5. Hamstring Curl (with Resistance)- Laying

Purpose: Increase hamstring strength without putting weight through the knee joint.

Starting Position: Attach resistance band to chair or bed leg behind you. Lay on mat, stomach on floor with arms crossed and head resting on wrists. Loop other end of band to your ankle.

Action: Contract abs and slowly raise foot against resistance to contract your hamstrings, hold for 3-5 secs and slowly release foot back to floor.

Repetition: Repeat for 10 lifts, 3x daily.

Progression: Strengthen further by using a higher resistance band.

Top 7 Rehab Foods

Your diet is your body's fuel and plays a major role in your recovery.  Nutritious food fuels the development of healthy cells.  It becomes even more vital when your body has to repair itself.  The following foods specifically aid in reducing inflamation and promoting balancing and detoxifying your cells post injury or surgery.  Whenever possible incorporate these foods into your diet to promote optimum healing from the inside out:

1 Herbs & Spices

Per gram fresh weight basis, herbs & spices rank higher in antioxidant activity than fruits and vegetables. Turmeric with the element Curcumin have long been used in Ayurvedic and Chinese medicines to promote healing. Other super herbs and spices include: garlic, cloves, ginger, rosemary, nutmeg, and cayenne.  Any of these herbs and spices can be added to soups, curries, sauces and marinades.

  Rainbow Assortment of Fruits & Veggies 

Aim to eat a rainbow of fruit and veg to deliver natural healing to your cells.  Quercetin is a potent anti-inflamatory and anti-oxident flavonol found in:

  • Red onions and leafy greens, such as kale, brocolli & spinach- also rich in antioxidant nutrients, including beta-carotene, vitamin E, vitamin C, and the trace mineral copper.  

  • Fruits such as blueberries, capers, green apples and citrus.  

Pineapples contain bromaline an enzyme used for centuries in central and south America to reduce bruising and swelling.  Juicing these foods is a great way to give your body an instant boost.

Healthy fat rich foods  & Omegas

Coconut oil contains lauric acid, which strengthens the immune system. It increases absorption of some of the B vitamins, the fat-soluble vitamins: A, D, E, K, beta-carotene, and some amino acids, making it an excellent healing food.  Other helathy fat rich foods include; extra-virgin olive oil,  wild salmon high in omega-3 fatty acids (and other low mercury fish), fish oil, walnuts and walnut oil, flax and flaxseed oil, hempseed and hempseed oil.  All these foods enable better absorbtion of nutrients and promote a healthy digestive tract.


Useful Info:


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These statements have not been evaluated by the FDA. This site is not intended to diagnose, treat, or prevent knee Injury. Information is presented for educational purposes only and is not intended to replace the advice of your healthcare professional. Consult your doctor or health professional at time of injury and before starting your rehab or making any changes to your diet. Also note that this page may contain affiliate links.

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