Knee Pain

Knee pain is very common and can present in numerous ways, affecting each person differently. It is important to be assessed by a physiotherapist or healthcare professional to understand why you might have knee pain.

Part of treatment for knee pain will usually involve exercise prescription and exercise rehabilitation exercises. This will help to calm down the knee and reduce pain, then help to build the knee and surrounding muscles back up to tolerate the activities you want to get back to.

My app Ripple has many different levels of knee exercises to help you at all stages of your recovery.

Patellofemoral pain

This program has 4 stages: beginner, intermediate, advanced and advanced+. Each phase has a workout to be done 2-3x/week.

It is for you if you have generalized knee pain as diagnosed by a healthcare professional.

Available through Ripple App with a subscription.

Advanced Lower Limb Training

Return to Performance after Knee Pain

Part 1 and 2 – Both are available through the Ripple App with a subscription.

Get confidence and strength back in your knee over six weeks without the struggle of feeling stuck with this physiotherapist-guided rehab program.

If you feel you have stalled in your knee rehab and are cleared to train with no restrictions, this program will take you through advanced exercises – strength, running and plyometrics – to get back to feeling like your knee is ‘normal’.

What you get:

• 2 days of strength workouts that include warm up, plyometric training and strength exercises
• 1 day of running specific workouts including running mechanics and warm up drills and change of direction exercises
• Exercise prescription with reps, sets and rest
• Demonstration videos of all exercises
• Entry criteria including capacity testing, and links to psychological questionnaires

Who is it for?

• You have completed supervised acute and mid stage rehab for your knee injury
• You have been cleared by your surgeon and physiotherapist to complete unrestricted lower-limb gym training
• No pain, swelling or current complaints due to your knee injury
• Ready to get back to higher level training

What do you need?

• Access to a fully equipped gym or home gym (barbell, dumbbells)
• Access to an area to complete running and change of direction drills

These exercises will be some of the best knee rehab exercises that you may not have completed yet in your late stage rehab.

I’ve rehabbed my ACLR recently and have helped many patients through this who are post-op ACLR, patellar fracture, hamstring tears or just general knee pain.

Hamstring Muscle Tear or Strain

Available through the Ripple App with a subscription.

Have you struggled to return to game-speed since tearing your hamstring? This program takes you from acute hamstring tear back to sprinting.

Physiotherapist-guided exercise prescription for hamstring tear recovery. I have taken numerous patients through hamstring tear rehab and have synthesized the research to provide the best possible hamstring rehab for you! Each phase has detailed, narrated videos to show you exactly how to go from “omg I just tore my hamstring!” to sprinting and cutting on the court or field.

Here’s what you get:

• you will be led through 5 phases of rehab: acute, foundations, strength, return to activity and return to participation for hamstring strains

All of the hamstring tear rehab phases include:

• an introduction video to each phase to explain what it will consist of
• programming for the phase including reps, sets and frequency for all of the exercises
• video demonstrations with explanations showing you how to do each exercise
• video modifications and variations for certain exercises
• exit criteria to check off from each phase to ensure your injury is improving
• gradual return to run and return to sprint guides
• training schedule recommendations to guide your weekly rehab