16/10/2026
Rehab doesn’t always mean you have to stop training….
See here an activation based rehab protocol we implemented into all lower body training for Lily Gregory🍓✨🫧
Initial testing of the ACL, PCL, MCL, LCL and meniscus all came back negative. Pain was experienced in the posterior aspect of the knee during flexion.
Based on movement and hands on assessing we outlined pain to coming through the popliteus muscle, this is a small triangular muscle that runs over the back of the knee originating from the lateral condyle of the femur and inserting into the posterior proximal tibia on the medial aspect. The muscle supports slight rotation in the knee during flexion and aids the flexion of the joint when going from straight to bent.
The pain was coming in towards the end range of flexion (knee bend).
Slide 1: Hamstring sliders without a glute bridge to gently mobilise knee flexion and promote blood flow.
Slide 2: Banded tibial internal rotation, keeping the knee position fixed and avoiding movement from the hip.
Slide 3: Single-leg heel-elevated squats with band resistance to improve control during initial knee flexion.
Slide 4: Controlled single-leg flexion, starting with light loads and progressing only when the full range is pain-free.
Disclaimer - All injuries are individual and require a tailored rehabilitation program, ALWAYS get an injury assessed. Any information on this post or anything from this account is strictly for information purposes and does NOT replace professional medical advice or treatment. Any exercise and information put into practice found on this page is done so at the individuals own risk. NEVER push directly through pain or train to complete failure where there is an active injury site.
DM to work 1-1 with me sports therapy, S&C coaching 📥
