My Knee Recovery Workout

My knee recovery workout
Hi friends! As you may know, I’m recovering from a pretty serious, long-lasting knee injury.

That really sucks. I miss squatting, lifting heavy and running.

But focusing on all the things I can’t do doesn’t help – I need to what I can, and progress will slowly but surely come.

I’ve been debating whether I wanted to share this routine with you because injuries are something that needs to be taken serious (and professional) care of. I don’t want you to read this and think these are the exercises that will be good for you because you have problems with your knee too.

Here’s just a short list of reasons why this might not be a good workout for you

  1. There are many different kinds of knee injuries, and they should be treated differently
  2. We have different fitness levels, even before the injury
  3. We might have different muscle imbalances that need correcting in different ways
  4. We respond differently to exercise and need to progress at our own speed

I want you to promise me to take care of yourself, okay?

Now let’s get to the workout. I shared this with you on my snapchat Instagram story (I’m loving that new feature by the way, what do you think), but in case you missed it, here you go.

Workout breakdown

  • Foam rolling
  • Warm up on bike, 10 minutes
  • Leg extension with band  3 x 12
    • Focusing on good alignment and controlling the movement
  • Leg curls on ball  3 x 12
    • Focusing on stabilising and using both legs equally
  • Elevated one leg squat  3 x 12
    • With heel on a plate to put more pressure on the knee. Focus on going very slowly down. In the beginning, I did the eccentric (lowering) part on one leg, then both for the concentric (standing up) part of the exercise.
  • Bosu ball lunge  3 x 12
    • Again, really focus on alignment of the knee in relation to your toes, don’t let it fall inwards.
  • Leg press on the machine  3 x 12
  • Leg curls in machine  3 x 12
  • Leg extension in machine 3 x 12
    • To challenge my weak leg, I sometimes do the concentric part with both legs, then the weak leg alone for the eccentric part. Again, do the movement slowly, it’s not about going heavy.
  • Ending with some more foam rolling
  • And a bit of stretching

Look, I even made a little gif with the shots from my Insta-story 🙂

If you don’t know an exercise, try searching for it on Exrx.net, Bodybuilding.com, YouTube – or you know, Google is usually pretty good at finding stuff on the internet 😉

Though if you have any questions, feel free to leave it in the comments, and I’ll get back to you immediately!


Since you made it all the way to the end, you may as well follow on Instagram or Bloglovin' as it's the best way to keep up with everything I have going on
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My knee recovery workout. Here's some of the exercises I'm doing to come back stronger after my knee injury! Click through to read more, or repin to save for later!
My knee recovery workout. Here's some of the exercises I'm doing to come back stronger after my knee injury! Click through to read more, or repin to save for later!
My knee recovery workout. Here's some of the exercises I'm doing to come back stronger after my knee injury! Click through to read more, or repin to save for later!

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