01/02/2026
A knee dislocation is a significant event that results in a profound loss of joint stability and motor control. High-level performance requires a deliberate focus on hip and quad strength alongside neuromuscular control to ensure the joint can handle the demands of sport again.
✅ Band Assisted Single Leg Pogo Hops This exercise introduces plyometric loading in a controlled environment. By using band assistance to “unweight” the athlete, we focus on improving ankle stiffness and reactive strength while minimizing joint impact. This is a vital step in re-training the nervous system to handle the rapid ground reaction forces required for running and jumping.
✅ Rear-Foot Elevated Split Squat (RFESS) / Bulgarian Split Squat
Post-dislocation, the quads often suffer from Arthrogenic Muscle Inhibition (AMI). Progressing from bodyweight to loaded variations of this movement improves the eccentric strength of the quadriceps, rebuilding the “braking system” of the leg. As we increase the load, we test the knee’s ability to manage anterior tibial translation while monitoring for compensatory knee valgus. We want to ensure the athlete is maintaining equal recruitment of the glutes and quadriceps to drive the movement without any loss of frontal plane control.
✅ Single-Leg Marches + Overhead DB Hold
Utilizing an overhead load creates a “top-heavy” environment that forces an immediate increase in core activation and hip abductor recruitment. By heightening core engagement and glute medius activity, we improve lumbopelvic stability, preventing pelvic drop or rotation. This is essential for decreasing knee valgus, ensuring the femur remains aligned and the knee tracks safely over the toes.
✅ Nordic Hamstring Curls
Nordics are the gold standard for building eccentric hamstring strength. By strengthening the hamstrings in a lengthened position, we provide a secondary stabilizer for the knee, which is crucial for protecting the internal ligaments during high-speed deceleration.
Complex knee injury? Come rehab with us and build back the strength and control that your sport demands.
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