2-Week Rehabilitation Program Post Platelet-Rich Plasma (PRP) Treatment for Knee Meniscus or ACL Injury

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This program is tailored to promote healing, restore range of motion (ROM), and progressively strengthen the knee while protecting the meniscus or ACL during recovery.

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General Guidelines

1. Protect the knee joint: Avoid twisting, pivoting, deep squatting, or high-impact activities.

2. Pain management: Use ice or heat as needed to manage discomfort and swelling.

3. Gradual progression: Perform exercises within a pain-free range, progressing intensity only as tolerated.

4. Monitor symptoms: Stop exercises if pain, swelling, or instability increases, and consult your healthcare provider.

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Week 1: Pain Management and Gentle Mobility

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Goals:

• Reduce pain and inflammation

• Restore gentle range of motion

• Prevent stiffness

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Day 1–3: Rest and Recovery

• Activity:

  • Limit weight-bearing activities as advised by your provider. Use crutches or a brace if needed.

  • Avoid prolonged standing or walking.

• Pain Management:

  • Apply ice packs for 15–20 minutes, 2–3 times daily, to reduce swelling.

  • Use heat therapy for muscle tightness once swelling subsides.

• Passive and Gentle Active Mobility:

  • Heel Slides: Sit or lie on your back. Slide your heel toward your buttock, keeping your foot on the ground. (10 reps, 2 sets)

  • Ankle Pumps: Flex and point your toes to promote circulation and reduce swelling. (10 reps, 2 sets)

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Day 4–7: Gentle Mobility and Activation

• Mobility Exercises:

  • Seated Knee Flexion: Sit in a chair and gently bend your knee as far as comfortable. Return to the starting position. (10 reps, 2 sets)

  • Quadriceps Stretch: Lie on your back and tighten your quadriceps by straightening your knee. (Hold for 5 seconds, 10 reps, 2 sets)

• Strengthening:

  • Straight Leg Raise: Lie on your back with one leg straight and the other bent. Lift the straight leg about 12 inches off the ground, keeping it straight. (10 reps each leg, 2 sets)

  • Bridge Exercise: Lie on your back with knees bent and feet flat. Lift your hips to form a straight line from shoulders to knees. (Hold for 5 seconds, 10 reps, 2 sets)

• Postural Awareness:

  • Maintain proper posture during sitting, standing, and walking to avoid additional stress on the knee.

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Week 2: Progressive Strengthening and Functional Mobility

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Goals:

• Strengthen muscles around the knee

• Improve joint stability and endurance

• Enhance functional movement

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Day 8–10: Light Strengthening and Active Mobility

• Active Mobility:

  • Heel Slides with Assistance: Use a resistance band to assist with controlled heel slides. (10 reps, 2 sets)

  • Standing Knee Flexion: Hold onto a chair for balance and bend your knee, bringing your heel toward your buttock. (10 reps each leg, 2 sets)

• Strengthening:

  • Mini Squats: Perform shallow squats, keeping your knees behind your toes and holding onto a stable surface for support. (10 reps, 2 sets)

  • Side-Lying Hip Abduction: Lie on your side and lift the top leg slightly, keeping it straight. Lower slowly. (10 reps each side, 2 sets)

• Dynamic Stability:

  • Step-Ups: Step up onto a low platform or step, then step back down. Alternate legs. (10 reps each leg, 2 sets)

  • Standing Hip Extensions: Stand with support and extend one leg backward without leaning forward. (10 reps each side, 2 sets)

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Day 11–14: Functional Strength and Endurance

• Strengthening and Stability:

  • Wall Sits: Lean against a wall and lower into a partial squat. Hold for 5–10 seconds. (5 reps)

  • Bridge with Marching: In a bridge position, lift one knee toward your chest, alternating sides. (10 reps, 2 sets)

• Functional Mobility:

  • Standing Calf Raises: Rise onto your toes, then slowly lower your heels. (10 reps, 2 sets)

  • Side Steps with Resistance Band: Place a resistance band around your thighs and take small steps to the side. (10 steps each direction, 2 sets)

• Aerobic Conditioning:

  • Walk on a flat surface or use a stationary bike for 10–15 minutes daily to maintain cardiovascular fitness and improve joint mobility.

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Additional Recommendations

1. Hydration and Nutrition: Focus on an anti-inflammatory diet with omega-3 fatty acids, fruits, and vegetables to support healing.

2. Pain Management: Transition to heat therapy for residual stiffness in Week 2.

3. Ergonomics: Adjust daily activities to minimize strain on the knee (e.g., proper footwear, avoiding kneeling).