Protocols for Knee Strengthening & Regeneration


(After adjustment) Knee Traction Exercise on Vibe Plate



Knee Traction Exercise (bilateral)

  • Swing ankle weights very gently forward & back (work up to 10mins)

Knee Circles

  • Pick 8 spots around your body in a circle and slowly tap & come back until you’ve hit all 8 spots

  • Then pick out 8 spots further away to challenge the knee more

  • Make sure to work both knees

  • 3-4 cycles each leg

Calf Stretch (Soleus Stretch) (for proper biomechanics & blood/nerve flow to foot)

  • Heel on ground, put ball of foot wedged against a brick/block of wood

  • Lean into the stretch with a bent knee as far as possible and hold to increase flexibility and improve blood flow to the foot and ankle

  • Hold 1 min (1-3x daily)

  • (*Walk barefoot at home)