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​Knee Instability (General Ligament Issues)

Knee instability, from ligament laxity or minor sprains, causes wobbling, common in athletes, post-injury. Symptoms: buckling, mild pain, insecurity during movement. Untreated, risks further damage.

Home Exercise Protocol

  • Week 1-2:

  • Quad Set (2 sets, 12 reps): Tighten thigh, hold 5 sec.

  • Seated Leg Extension (2 sets, 12 reps): Extend knee slowly.

  • NovaWell Hack: “Anchor Glide” (2 sets, 10 reps): Press knee down 5°, hold 3 sec.
     

  • Week 3-4:

  • Band Side Step (2 sets, 12 reps): Step sideways with band.

  • Partial Squat (2 sets, 12 reps): Squat to 30°, hold chair.

  • NovaWell Hack: “Stability Pulse” (2 sets, 10 reps): Pulse knee 2 inches in extension.

Objective: Enhance stability, strengthen supporting muscles


Equipment: Chair, resistance band

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