Knee Recovery
Overcome knee pain for good!
This 8-week program is designed to help you overcome nagging or new knee pain/injuries and get you back to your daily activities, workouts, or sport(s).
It incorporates progressive, intelligent strengthening of the lower body with respect to a sensitized/painful knee, beginning with exercises that minimally stress the knee joint structures and progressing to exercises that gradually stress/strengthen the knee over time to help decrease knee sensitivity and promote knee resilience!
Goal:
Rehab
Rehab
Functional
8 weeks program
3 days/week
45-60 mins
Level:
All Levels
All Levels
Goal:
Rehab
Rehab
Functional
8 weeks program
3 days/week
45-60 mins
Level:
All Levels
All Levels
About the program
The "Knee Recovery Program" is an 8-week program designed to help you overcome nagging or new knee pain/injuries and get you back to your daily activities, workouts, or sport(s).
This program incorporates progressive, intelligent strengthening of the lower body with respect to a sensitized/painful knee, beginning with exercises that minimally stress the knee joint structures and progressing to exercises that gradually stress/strengthen the knee over time to help decrease knee sensitivity and promote knee resilience.
As it was designed, each workout is to be performed every other day, 3x/week (for example, Monday-Wednesday-Friday) for 2 weeks before moving on to the next 2-week block.
If you find that certain exercises seem to be too challenging or even uncomfortable, you can send me a message directly in the app so that I can give you a modification or alternative.
App Features
Reminders
Set workout reminders to stay on track!
Video Workouts
Easy-to-follow videos for every workout in the app
Lifetime Access
Once you purchase, you own the program forever!
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
Reminders
Set workout reminders to stay on track!
About Dr. Caleb Burgess
Physical Therapist and Trainer
Hi, I’m Dr. Caleb Burgess. I’m a licensed Doctor of Physical Therapy, a certified specialist in Orthopedic Physical Therapy through the American Board of Physical Therapy Specialties, and a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association.
I've been practicing as a physical therapist for over 8 years and as a trainer/strength coach for over 12.
After receiving my Doctorate in Physical Therapy (DPT), I spent the next two years completing a year-long Residency in Orthopedic Physical Therapy and then a year-long Fellowship in Sports and Orthopedic Physical Therapy. This advanced training allowed me to become an expert in musculoskeletal conditions both related to the general and athletic populations. Furthermore, as a strength and conditioning specialist, I am qualified to help people to develop and achieve higher level performance based goals that extend beyond traditional rehabilitation.
I specialize in helping athletes and active people of all ages reach peak performance in their sport or activity of choice while helping to bulletproof their bodies to stay injury free in the process. And I should know! I’ve played sports all of my life, and was blessed to play basketball at the collegiate level (Azusa Pacific University) for 4 years from 2007-2011. During my time as an athlete, I went through my fair share of injuries and know what it’s like to be competing at the highest level only to have to claw my way back up from the bottom after getting injured. I draw on this experience to better understand what others are going through when working with them.
Get support & accountability from our amazing community
Find encouragement and accountability by connecting with others in our exclusive private community.
Here Dr. Caleb will be sharing:
- Workout modifications
- New routines, workouts, programs, and updates that are being released
- Motivation tips and quotes
- How-to videos
- Shoutouts/Celebrations of member Success/Progress!
- Personal Life Updates
- Exclusive video/photo content that cannot be found anywhere else
- Daily/weekly/monthly challenges with prizes
- And more...
This is also a place where you can feel safe to share your:
- Struggles
- Tips
- Successes
- ...and anything else you want to share!
Frequently asked questions
Who are these workouts for?
The "Knee Recovery Program" is an 8-week program designed to help you overcome nagging or new knee pain/injuries and get you back to your daily activities, workouts, or sport(s).
It was specifically designed to help those diagnosed with a variety of knee conditions, including but not limited to:
- Patellofemoral Pain Syndrome (Kneecap Pain)
- Patellar Tendinopathy / Tendinitis
- Quadriceps Tendinopathy / Tendinitis
- Chronic / Long Term Meniscus Tears (or Meniscus repairs, meniscectomy)
- Chronic / Long Term ACL Tears (or ACL reconstruction/repair)
- Knee Instability
- Knee Arthritis (without significant swelling/range of motion loss)
What are the goals of the program?
The goals of the program are to:
- Provide a progressive, intelligent strengthening of the lower body with respect to a sensitized/painful knee, beginning with exercises that minimally stress the knee joint structures and progressing to exercises that gradually stress/strengthen the knee over time to help decrease knee sensitivity and promote knee resilience.
- Improve your understanding of how to modify the volume of daily activities that increase knee irritation/pain in order to optimize the effectiveness of the exercise program and promote healing
...all of which will lead to getting you back to your normal life/activities again!
What do I need to participate?
This program requires the following equipment:
- Step/Box
- Towel
- Bench/Chair
- Superband
- Looped Band
- Dumbbell/Weighted Object
- Slantboard/Wedge (Optional)
Other than that, you just need patience and commitment in order to start seeing the results you want!
What's the schedule?
As it was designed, each workout is to be performed every other day, 3x/week (for example, Monday-Wednesday-Friday) for 2 weeks before moving on to the next 2-week block, BUT some people will find that staying on a certain workout for several weeks may be more appropriate for them if they find benefit from it or need more time until they move on to the next phase.
And that's okay! Take as long as you need on each routine...there is NO RUSH!
How will I get the best results?
Be patient. Be consistent. And know that although you should be seeing some noticeable (and many times, big) progress in 8 weeks, you will continue to notice more significant changes in how you feel and how you move if you stick with it for months/years/life!
Are there modifications for the exercises?
Yes!
If you find that certain exercises seem to be too challenging or even uncomfortable, please don't hesitate to reach out to me via direct message (see the 3 dots at the top right corner of the app) so that I can give you a modification or alternative.
You can even send a video for feedback if you want!
How can I ask you questions?
You can ALWAYS send me via direct message (see the 3 dots at the top right corner of the app) to ask questions, celebrate progress, say hello...whatever you want!
Can I share my progress with you to stay motivated?
Yes, please do!
If you post about your journey on social media, please TAG ME at @dr.caleb.burgess so that I can share and celebrate your progress!
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