The Aging Athletic Knee

A Movement Solution

This program is designed specifically to:

Get you back to the active lifestyle your knee pain has taken from you.
Progressively increase your knee range of motion.
Decrease your knee pain.
Increase your leg strength.

I designed this program to be 15 weeks long to give your muscles, and cartilage time to develop and strengthen. Don’t stop exercising! This program is designed to be done along side your current fitness routine or sport.

Phase 1

3 weeks long
3 stretches and 4 exercises
20 minutes Daily
Designed to be done along side your current fitness routine/sport or done with a reduction in the volume of your current fitness routine/sport)
This phase focuses on quadriceps flexibility and contractile strength.

Example Exercise

Straight Leg Raise - Flexion

Perform daily.
Perform 3 sets of 10-15 reps per leg.

Phase 2

6 weeks long
3 stretches and 1exercise (progressive versions of squats)
15 minutes Daily
Designed to be done along side your current fitness routine/sport.
This phase introduces and develops function squat strength.

Example Exercise

Goblet Squat

Perform 3 days per week.
Perform 3 sets of 10-15 reps.
Begin with 10-20lbs

Phase 3

6 weeks long
3 stretches and 3 exercise (progressive versions of lunges)
20 minutes Daily
Designed to be done along side your current fitness routine/sport.
This phase introduces and develops function stride strength.

Example Exercise

Static Lunge

Perform 3 days per week.
Perform 3 sets of 10-15 reps per side.
Progress to step back lunger after 2 weeks.

The Aging Athletic Knee

A Movement Solution

On-Line Program

Watch this Video to learn how about our online back program.

15 week self-guided, on-line program
3 Phases, 15-20 minutes daily.
Guided videos with written cues for each exercise and stretch
Email communication with the program designer, Dr. Dereck Steffe, DPT
One-time cost: $50

Upon completion of this 15 week program you will be able to:

Confidently return to the active lifestyle you want and need.
Sit, stand, lift, walk, run, hike pain free.
Use the Stay Strong Maintenance Program Provided at the end of the program to stay pain free.

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Aging Athletic Knee