
Class Structure and Level 1-3 Information
The Knee Classes are group physical therapy classes focused on evidence-based rehabilitation of knee injuries, primarily ACL injury.
The aim of this program is to increase the potential of successful return to sport and performance by using criteria-based progressions, rather than time.
There are 3 levels of The Knee Classes. Each level is based on different phases of your rehab (more info on where you fit is below), and is based on functional and strength milestones.
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Classes are 1 hour, twice per week for 6 weeks
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Monday/Wednesday or Tuesday/Thursday evenings
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Regain your function and confidence in a supportive environment with peers at similar stages of knee rehab.
Level 1: Early Stage of ACL Rehab
Level 1 is designed to re-introduce the fundamental movement patterns that will become the base of the rest of your ACL rehab, or any other knee injury. The is the initial phase to building lower body strength through proper progression after knee injury. A high focus of this level is on maintaining range of motion and early quadriceps/hamstring strength.
Criteria to start level 1:
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Must have nearly full knee extension (full extension is considered as compared to the non-injured side)
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Must be off of crutches (if post-surgery)
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Pain is moderately controlled (if post surgery)
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At a stage of rehab where squats, lunges and some hamstring exercises are part of physiotherapy exercises
Level 2: Mid-Late Stage of ACL Rehab
Level 2 builds on level 1, focusing on building strength and capacity to prepare the body to return to dynamic activity. This level attempts to increase lower body maximum strength and explosiveness on both limbs, while decreasing the between limb asymmetries commonly see after injury.
Criteria to start level 2:
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Can squat to parallel (90 degrees if surgeon restrictions are in place) with at least 30% of your bodyweight
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Can do 5+ single leg squats per leg to a bench at 90 degrees of knee flexion
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Able to do basic hamstring exercises.
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Have at least 80% of range of motion compared to the uninjured side (if post surgical).
Level 3: Late Stage of ACL Rehab
Level 3 reintroduces dynamic movements and leads participants through progressions for jumping, running, sprinting, and change of direction. The basics of agility, power, speed and reaction are developed in a safe environment, while continuing to maintain the physical foundations built in Levels 1 and 2.
Criteria to start level 3:
*If you are coming into Level 3 without having done the classes before, you must get your assessment done BEFORE the classes start to determine if this is the right level for you at this time.
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Able to pistol squat for 5+ reps per leg OR 25+ single leg squats to a bench at a height of 110 degrees of knee bend.
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Minimal to no knee swelling or pain.
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This level has the most complicated criteria for starting, most of which is not listed so please email for more info if you have questions or concerns.