12 Week knee strength recovery Program
Townsville's Only Custom Designed, Physio Supervised Knee Rehabilitation program
Welcome to the information page for this break-through knee program. This page is designed to:
- Give you enough information to firstly let you know what can be achieved without surgery to help your knees,
- Guide you on how to find out if it will work for you,
- And then help arrange an assessment consultation to confirm it is suitable for you.
What is this program all about?
The program is a 12-week physiotherapist supervised regimen designed to strengthen the knees and surrounding joints. It’s custom-designed, to suit your YOUR condition at the beginning of the training, and ALL the way through it.
This close customization and constant supervision means your training is “Goldilocks Training” – not too hard for you, not too easy for you.
Full customization of each training session and the intensity (how hard each exercise is), means that our MOST IMPORTANT RULE can be applied. In summary – this rule states:
“Your training must NOT cause you increased pain or inflammation as they will take you backwards. You do the right exercise, exactly right, at the right intensity, for the right number of repetitions. No more.” Just like Goldilocks dinner – not too hot, not too cold, just right!”
This means that the program is suitable for normal people with challenging knee problems, not just for professional athletes. The process is very similar to that used in professional athletes except that our program emphasizes safety and careful progress. Results have been fantastic across a wide range of ages and fitness levels.
The Scientific Basis For This Program
The literature is quite complex and we will cover it in a separate document to avoid confusion, but in summary:
“Research over several decades shows that carefully strengthening the muscles, tendons and tissue in and around the knee can greatly improve symptoms including pain and inflammation. It can improve balance and stair navigation, reduce need for medications and in many cases allow return to lifestyle activities mobility weakness had forced to be stopped. This research also shows that appropriate (careful) strengthening of the joints of the ankle and hips can further add to the benefits of improved knee strength.” Brett Cunningham
Slow and Steady Wins The Race – Recovery Of Knee and Muscle Function Must Be Done Slowly, And For Long Enough To Get Results
With some physiotherapy, you can be shown some drills to do at home and you can just go and do them by yourself. This is the most common model for many conditions. However, in this case that approach simply does not work. It has usually taken decades for your knee to get to it’s current state. It is going to take significant time for it to come back closer to normal. Research says 6 to 12 weeks,
But that research is biased as most subjects are athletes – young, muscular and full of growth hormone.
So for the rest of us, we need to allow 12 Weeks. If we try to “rush” we risk breaking our most important rule for this condition (above). It is also vital to do the exercises perfectly, and at the right level of resistance, that you must do your training under physio supervision.
This means you will need to attend our clinic 26 times over 12 weeks.
Three times per week for first two weeks, and then twice per week after that. It sounds like a lot, but our current and past attendees find it doable.
In some instances we can break the schedule into 6 week blocks as people often have important commitments.
Appointment times are very flexible.
Knee program introductory Video with principal physiotherapist brett Cunningham
Background of the 12 week knee recovery program
Research shows very clearly that improving knee strength and muscular support can deliver pain reduction and better knee function. This then can lead to better quality of life in all age groups.
Physio On Ross Director and Creator of 12 Week Knee Program Brett Cunningham says:
“After 35 years of experience helping people with joint problems, I have seen major improvements in pain and utility when strength is improved – no matter how bad the X-ray looks. If we develop better quadriceps strength – without irritating you – we see great results.”
Not only do you generally see an improvement in pain with reductions in medications and anti-inflammatories, but also progress in walking, going up and down stairs, hobbies, sports, activities with grandkids and so on. Every extra medication you can reduce is a step forward.
Who Should Find Out More?
There are three main groups who should investigate further:
A. Those with knee pain, feelings of tightness or restrictions, swelling or makes noises (called ‘crepitus’).
B. Those whose knee concerns affect your involvement in activities including work or home duties, walking, sleep, stairs, sports (eg golf, tennis, touch football, soccer, bowls, etc), or your hobbies (like fishing or bushwalking). Anyone whose life is being affected by knee pain, inflammation or weakness.
C. Those considering knee surgery of any kind, or who have had knee surgery previously. This training may help defer surgery if that is your preference. Plus should surgery eventuate, all surgeons will agree in general that the greater the strength and condition of the knee and it’s surrounding muscle, the better the outcome. If considerable time has passed since your surgery and symptoms are beginning to return, it may be useful to be evaluated to see if this program may be a good option for you.
Cases That Benefit Include:
- Where there has been damage from a trauma or regular sport, and the knee is starting to deteriorate further
- A knee problem that has been an issue for months or years for no apparent reason
- A known degenerative or arthritic knee condition
- A knee that is being considered for surgery or joint replacement in the future
- A post operative surgical arthroscope or joint replacement that isn’t progressing as well as hoped or expected
Your first step is to make an appointment for a comprehensive assessment.
The cost is $99 and some Health Funds will reimburse part of this.
Further Information – Physio Supervised Knee Strength & Recovery Program (12 weeks)
- 12 Weeks of Individual Knee Training Sessions Custom Designed to bring strength and utility back to your knees.
- Program starts with a thorough assessment to determine whether this program will help you.
- If your condition is suitable, you have a customized training program for 3 sessions a week for the first 2 weeks, then 2 sessions per week for 10 more weeks. This is not a class-it is one-on-one close supervision.
- Each session will be designed carefully to build on the previous session to ensure your strength grows while keeping risk of injury low.
Expected Benefits
- Program is designed to increase the strength, stability, and alignment of your knees and adjacent joints. As the muscles and sinew that hold your joint in place become stronger, stability improves. More stability means more confidence and balance. It also means less risk of injury from activities.
- As more blood flows into the region, oxygenation and nutrient supply to all tissue increases. This may result in decreased pain and inflammation.
- It can be quite a challenge to do the training properly, in the right way, at the right challenge level. This program helps by having your physio guide each level and determine your rate of progress. Not too hard, not too easy. “Goldilocks Training”.
- In this program, your physio is like your own knee trainer providing personal attention to help you get them strong again. Please read testimonials.
In the full program there are 26 sessions over 12 weeks for you to attend. Outside of this program, this level of personal physiotherapy support would cost over $2900 (Some Health Funds may reduce this.)
Program Fees
1. Comprehensive Initial Assessment to determine suitability and likely effectiveness of this program for you. $100
2. Program Fee
Schedule
Block 1 – First Six Weeks. 14 sessions with 45-60 minute sessions. 3 Sessions per week for first 2 weeks, then 2 Sessions per week frequency for 4 weeks
Block 2 – Second 6 Weeks. 12 sessions with 45-60 minute sessions. 2 Sessions per week for 6 weeks.
program Investment ( Averaging $ 85/visit instead of usual $110/visit ) $2210
All Private Health Funds With Extras Will Refund a Portion of Fees.
Your first step is to talk with Brett by phone to determine if you might be suitable for this program. Contact Reception on 07 4728 2116 to organize a time for this (free) phone consultation.
Frequently asked questions about 12 week knee program
Why Do You Need To Train The Up and Down Stream Joints?
Your knees are part of a “chain” which is technically called the ‘lower limb’. The knee must work in association with the joints above and below – mainly your hips plus ankle and calves. If your knee has been a problem for a while (“chronic”) – your body will make your hip and ankles adapt to try and protect your knee or reduce the pain. This means that the way you walk will change, the position of your feet varies causing tightness and weakness. Your hips will also lift, turn and otherwise change their positions – which can lead again to tightness and weakness but also to back pain, then shoulder, neck and head aches.
This also makes the design of your training program more complex, harder to do by yourself at home, and another reason that having your physio keep it just right is very important.
Why Is The Program 12 Weeks Long?
To ensure the best chances of success and results the strength work needs to be completed consistently for 12 weeks. That is the period of time neded to build muscle mass in a controlled, non-aggravating way. It is essential that the training does not aggravate or cause inflammation for the this result, so it takes time.
The 12 week Program is divided into two blocks of six weeks with an evaluation of progress at six weeks.
A review just in from beth H. who has just completed the cunningham knee recovery program at physio on ross
“better and better as my knee and muscles become stronger”
The changes have come slowly but surely, encouraged by Brett at each Knee Recover Program session. He emphasized that pain is not part of the rehabilitation.
I am now walking normally. I walk down stairs normally, with one leg after the other instead of on stair at a time. My balance is vastly improved and I feel confident letting my gammy knee lead the way!” (Read full testimonial click here)
