Kneehab

8-week knee rehabilitation and strengthening program designed for outdoor enthusiasts recovering from injury or looking to improve knee stability. This program focuses on building strength, mobility, and neuromuscular control to help you get back to the activities you love, whether it’s hiking, skiing, or running.

This program is intended for individuals who are at least 6 months post-operation or have received clearance from their medical professional to engage in dynamic strength and mobility training.

Why Choose KneeHab?

KneeHab is an 8-week rehabilitation program designed to enhance knee strength, mobility, and stability—so you can confidently return to your outdoor pursuits. Whether you’re returning to sport after knee surgery, rehabbing a past injury, or dealing with ongoing knee pain, this science-based program is crafted to reduce re-injury risk and optimize knee health. Through specialized exercises that improve neuromuscular efficiency and build strength, KneeHab prepares you to return to the activities you love with stronger, more resilient knees!

Benefits & Results

7-Day Free Trial

Try the KneeHab program risk-free for a week. Experience customized workouts and support that will get your knee ready for any adventure.

PROGRAM STARTS EVERY MONDAY

 

Monthly

$33/monthly
  • Training Program on OAT's App
  • Daily Knee-Focused Programming
  • 1:1 Messaging With Your Trainer
  • Progress Tracking & Analytics
  • Community Support & Challenges
  • Full Access to OAT's Member Resources

Training Pillars

  • Develop Stability

    Strengthen the muscles around your knees to improve stability and balance, allowing you to move confidently on uneven terrain.

  • Boost Mobility

    Increase your knee's range of motion and flexibility, helping you move freely and comfortably during outdoor activities.

  • Build Strength

    Target your quads, glutes, and hamstrings with exercises designed to protect and stabilize your knees in every step.

  • Prevent Injury

    Reduce your risk of knee injuries with exercises focused on alignment, balance, and neuromuscular control.

  • Join the Community

    Connect with a group of outdoor enthusiasts committed to improving knee health and getting back to the activities they love.

Program Progression

The KneeHab Program moves you through two unique phases.

1

Stabilization

The first 4 weeks of training in the KneeHab Program utilizes stabilization bodyweight routines to improve neuromuscular efficiency, correct muscle imbalances, and understand fundamental movement patterns.

Stabilization 

The primary objective of Stabilization Phase is to develop Neuromuscular Efficiency - your nervous system’s ability to recruit specific muscle groups to contract and stabilize specific joints during functional movements. We never want to add strength to dysfunction, for that will further perpetuate potential movement imbalances. Ultimately, we want to develop optimal movement patterns to reduce risk of injury, optimize performance in the field, and set you up for rapid progression in later phases. 

2

Endurance

Building upon the first training block, we focus heavily on building muscular endurance, balance, and agility. With longer, more challenging workouts this phase strengthens your knees for sustained activity, helping you navigate challenging terrain with confidence.

Strength & Agility

After establishing excellent biomechanics and neuromuscular pathways, we're ready to advance to the endurance phase! This phase utilizes more circuit style training to develop muscular endurance and cardiovascular performance with a strong emphasis on agility and balance. Additionally, we employ more advanced mobility techniques like Active-Isolated Stretching and Active-Release Technique to dive deep into breaking up myofascial adhesions to improve range of motion. 

Program Requirements

Equipment

Enhance Your Training with the Right Equipment

The KneeHab program is designed to improve your knee strength, mobility, and stability, and can be completed with just your bodyweight. However, incorporating specific equipment can enhance your training experience and boost your results. Below is a guide to the recommended equipment for the KneeHab program:

Equipment Guide:

  • Yoga Mat: Essential for providing comfort and stability during ground-based exercises and stretches.
  • Foam Roller (any density): Excellent for promoting muscle recovery, improving circulation, and enhancing flexibility in the knee joint.
  • Lacrosse Ball (or other massage ball): Perfect for myofascial release to reduce tension in the muscles supporting the knee.
  • Stability Ball: Adds an extra challenge to core and lower body exercises, improving knee stability. Make sure you get the right size What Size Exercise Ball to Buy (verywellfit.com)
  • Supportive Shoes: Proper footwear is critical for safe training and maintaining knee alignment, especially during standing exercises and outdoor activities.
  • Mini Resistance Bands: Ideal for controlled, targeted strength training, particularly for knee stabilization exercises.
  • 12-20” Box, Bench, or Step: A versatile tool for step-ups and knee stabilization drills, enhancing lower body strength and balance.

Explore More: Want to learn more about these tools and how they can benefit your training? Visit our Home Gym Equipment Library for detailed information and tips on utilizing each piece of equipment effectively.

Time

Maximizing Your Knee Rehab: The Importance of Time Commitment

At Outdoor Adventure Training, we recognize that life is more than just training, and perfection isn’t the goal—progress is. To see significant and lasting results, consistency in your training routine is key. While we all have busy lives and unexpected commitments, aiming to meet your training goals at least 4-5 days a week can lead to remarkable improvements.

Here’s a breakdown of the estimated daily time requirements for each phase of the KneeHab program:

  • Stabilization Phase (30-45 minutes daily): In the first phase, you’ll focus on building knee stability, balance, and foundational strength. Dedicating 30-45 minutes per day allows you to work through these exercises effectively without overloading your knees, making it easier to fit into your schedule while still seeing progress.

  • Endurance Phase (45-60 minutes daily): As you move into the endurance phase, the intensity and duration increase to 45-60 minutes per session. This extra time ensures a focus on muscular endurance, balance, and agility, giving your knees the strength they need for more sustained outdoor activity.

Balancing Rehab with Life

We understand that some days will be busier than others. It’s okay if you can’t meet the time requirement perfectly every day. What’s important is maintaining overall consistency and dedication to the program. Even on days when you’re short on time, fitting in a short session is better than skipping entirely. Every bit of effort brings you closer to stronger, more resilient knees.

Stay committed, stay flexible, and watch as you transform into a stronger, more capable version of yourself. Let’s make every minute count!

Additional Recommendations

Before embarking on any training program with Outdoor Adventure Training, we encourage our clients to consider the following:

  • Medical Clearance: Please consult with a healthcare professional before starting any new exercise regimen, especially if you have any pre-existing health conditions, injuries, or concerns.

  • Fitness Level Assessment: Evaluate your current fitness level. Our programs are designed with various levels of intensity and skill, and it’s crucial to choose one that aligns with your capabilities.

  • Time Commitment: Consider the time commitment required for the program. Consistency is key to achieving the desired results.

  • Equipment and Space Requirements: Some programs may require specific equipment or space considerations. Ensure you have access to the necessary resources.

  • If You Wear a Sports Brace: We do not recommend performing the workouts or mobility routines while wearing a sports brace. The goal is to prevent the development of uneven movement patterns and allow your knee and leg muscles to build strength naturally without relying on external support. However, we do recommend using the brace during all sport-related activities, such as training hikes or outdoor adventures, per your surgeon or physical therapist’s guidelines. This approach ensures that you’re protected during higher-impact activities while still allowing your body to strengthen and stabilize through focused training.

  • Dietary Considerations: If you have dietary restrictions or are following a specific diet, take note of how this might impact your training and recovery.

  • Goal Alignment: Ensure that your personal fitness goals align with what the program offers. Each program is designed with specific outcomes in mind.

  • Risk Acknowledgement: Be aware that all physical training involves some risk of injury. By participating, you acknowledge and accept these risks.

Additional Recommendations:

  • Stay hydrated and well-nourished to support your training.
  • Listen to your body and rest as needed. Recovery is as important as training.
  • Communicate any concerns or issues with our trainers promptly.
  • Enjoy the process and celebrate your progress along the way, no matter how small.

By considering these factors, you can make a more informed decision about your participation in our programs and set the stage for a successful and enjoyable training experience!

Program Preview

The weekly calendar view provides a clear, organized overview of your program, enhancing accountability by allowing both you and your trainer to track progress and stay committed to your goals. This feature fosters client success by enabling timely adjustments to workouts and ensuring consistent engagement.

Our in-app guided timer is a fantastic tool for keeping you on track during every routine workouts. This adds an extra layer of accountability by ensuring movements are performed for the correct duration. This feature not only optimizes workout effectiveness but also empowers you to adhere closely to your training schedule, enhancing overall program success.

Our programs boast a vast library of over 700 custom-recorded videos, each created with a personal touch. These videos provide detailed explanations on how each movement is intricately linked to enhancing your outdoor activities. This extensive resource ensures that you not only perform exercises correctly but also understand their direct impact on your outdoor pursuits, elevating your training experience.

Youtube Channel

Have Questions?

We understand that starting a training program is a commitment you’re making, and we want to ensure that you get the most out of your experience with us. Ahead of registering for any of our programs, we’re available for a free 30-minute consultation to address any questions you may have.