How Long Does a Sprained Knee Take to Heal and Regain Full Mobility?

You've twisted your knee, felt that sharp pain shoot through your leg, and now you're wondering when you can get back to your normal life. Whether it happened during a pickup basketball game, while hiking, or simply stepping off a curb the wrong way, a knee sprain can derail your daily routine and leave you searching for answers about recovery time. This article will provide a clear timeline for healing, Injury Prevention Strategies, explain the factors that speed up or slow recovery, and outline practical steps to safely restore your knee's strength and mobility.

Pliability mobility app provides guided routines designed to support your knee rehabilitation, helping you rebuild range of motion and confidence through structured exercises that adapt to your healing stage. 

Summary

• Knee sprain recovery timelines vary dramatically by injury grade: Grade 1 sprains typically heal within 2-3 weeks, Grade 2 sprains require 4-6 weeks, and Grade 3 sprains often take 8 weeks to several months if surgery is necessary. The injured ligament matters significantly because an ACL tear places different demands on the knee than an MCL sprain, even at the same severity grade. 
• Athletes who return to sport before completing structured rehabilitation show re-injury rates 3.2 times higher than those who follow progressive return-to-play protocols, according to research published by the American Journal of Sports Medicine in 2023. 
• Quadriceps strength can decrease by 15% to 30% in the first week after a knee injury, even with minimal immobilization, according to research from the Journal of Orthopaedic and Sports Physical Therapy. This loss of muscle strength directly compromises knee stability and forces your healing ligament to absorb loads it shouldn't have to bear. 
• Persistent swelling beyond the first week signals ongoing damage or insufficient rest, yet many people dismiss it because it doesn't hurt much. Excess fluid increases pressure inside your knee joint, limiting the range of motion and preventing normal gliding of tendons and ligaments. Each day of continued stress extends the inflammatory phase and delays the transition to tissue remodeling, where real strength returns, often stretching what should resolve in five days into three weeks.
• Wearing knee braces longer than necessary teaches your body to rely on external stability instead of rebuilding its own, preventing muscles from learning to stabilize your knee independently. True knee stability comes from the dynamic interplay between ligaments, muscles, and proprioceptive feedback (your body's awareness of joint position in space). 

The Pliability mobility app provides expert-led, guided video routines specifically designed for knee rehabilitation. Sessions progress as your tissues heal, and you can identify tight or weak areas around your knee without guesswork about whether you're ready for the next phase.

How Long Does a Sprained Knee Take to Heal?

Grade 1 sprains generally heal within 2–3 weeks, while Grade 2 sprains often require 4–6 weeks to recover. More severe Grade 3 sprains can take eight weeks or longer and, in some cases, may require surgical intervention. But these timelines aren't guarantees. They're starting points that shift based on your body, habits, and recovery approach.

Why Healing Time Varies so Dramatically

Your knee contains four major ligaments, each with a different job. The anterior cruciate ligament (ACL) and posterior cruciate ligament (PCL) cross inside your knee joint, forming an X pattern that prevents your knee from sliding forward or backward. The medial collateral ligament (MCL) runs along your inner knee, while the lateral collateral ligament (LCL) supports the outer side. 

When you twist wrong, land hard, or take a direct hit, one or more of these ligaments stretch or tear.

Understanding Sprain Severity

The severity determines everything. A Grade 1 sprain means microscopic tears that don't compromise stability. You'll experience pain and possibly some swelling, but your knee will still support your weight. Grade 2 involves partial tearing with noticeable instability. Your knee might buckle occasionally, especially on uneven ground or during direction changes. 

Grade 3 means complete rupture or the ligament separating from the bone entirely. Your knee feels unreliable, like it could give out at any moment.

Baseline Fitness and Age

Age changes the equation. A 22-year-old athlete with strong surrounding muscles and excellent blood flow heals faster than a 55-year-old with decades of wear on their joints. Fitness level matters too. Someone who's been training consistently has better tissue quality and faster cellular repair than someone returning from months of inactivity. Your body's baseline determines how quickly it can rebuild damaged tissue.

Impact of Activity Demands

The type of activity you return to shapes recovery length. Walking on flat ground stresses your knee differently than cutting sideways on a basketball court or absorbing impact during a trail run. If you're returning to high-demand sports, your timeline will be longer because your knee needs to handle explosive forces, not just support your body weight during daily tasks.

The Role of Medical History

Prior injuries complicate everything. If you've sprained the same knee before, scar tissue may have formed, blood flow might be compromised, and the surrounding structures could be weaker. Chronic conditions like arthritis add friction to the healing process. Your body has to work harder to repair tissue that's already dealing with inflammation or degeneration.

What Each Grade Means for Your Timeline

Grade 1 sprains stretch the ligament without significant tearing. You'll notice tenderness, mild swelling, and discomfort during certain movements, but you can still walk without major issues. Most people return to normal activity within two to three weeks with proper rehabilitation. The keyword is "if." Skip the mobility work, ignore the inflammation, and that timeline stretches.

Partial Tearing

Grade 2 sprains involve partial tears with moderate instability. Your knee may feel loose during pivoting or on uneven surfaces. Swelling becomes more pronounced, often appearing within hours of injury. 

Pain intensifies with weight-bearing activities. Recovery typically takes four to six weeks, but this assumes you're actively working to restore strength and range of motion. Passive rest alone won't cut it.

Complete Rupture

Grade 3 sprains represent complete ligament rupture. You might hear or feel a pop at the moment of injury. Significant swelling develops quickly, sometimes accompanied by bruising. Your knee feels unstable, as if it might buckle under weight. 

These injuries often require eight weeks minimum, and many need surgical reconstruction followed by months of rehabilitation. The ligament won't heal on its own when it's completely torn or detached from bone.

The "Pop" Factor

ACL sprains typically cause the most severe symptoms. That pop you hear is often the ligament snapping. Swelling can occur quickly, sometimes within a few hours. Your knee feels wobbly, and continuing your sport becomes impossible. Many athletes describe the sensation as their knee "giving out" underneath them. 

Recovery from ACL tears frequently involves surgery and six to twelve months of structured rehabilitation before returning to competitive sports.

Inner Knee Stability

MCL sprains are more common than most people realize. They occur when force pushes your knee inward, stretching or tearing the inside of the ligament. You'll feel pain along the inside of your knee, notice swelling, and might experience a buckling sensation when you try to change direction. 

Mild to moderate MCL sprains often heal without surgery, but they still demand deliberate rehabilitation to prevent chronic instability.

The Factors That Accelerate or Stall Your Recovery

Starting rehabilitation early makes a measurable difference. Waiting weeks to begin mobility work allows stiffness to set in, muscles to weaken, and scar tissue to form in unhelpful patterns. The first few days after injury require rest and ice to manage inflammation, but movement should begin as soon as pain allows. 

Controlled motion prevents your knee from freezing up while promoting blood flow to damaged tissue.

Biological Recovery Factors

Your overall health determines how efficiently your body repairs itself. Poor nutrition slows cellular regeneration. Chronic stress elevates cortisol, which interferes with tissue healing. Inadequate sleep disrupts the hormones that drive recovery. Smoking restricts blood flow, starving injured tissue of oxygen and nutrients. These factors compound, turning a six-week injury into a three-month ordeal.

The Power of Consistency

Consistency in rehabilitation separates fast recoveries from prolonged ones. Doing your exercises twice this week and skipping the next three doesn't build the strength and stability your knee needs. Recovery demands daily attention, even when progress feels slow. The body adapts to consistent stimulus, not sporadic effort.

Most people treat knee sprains with passive rest, assuming time alone will heal the injury. It's the familiar path because it requires no new knowledge or daily commitment. As weeks pass and stiffness sets in, that approach reveals its limits. Strength fades, range of motion shrinks, and the knee that once felt stable now feels fragile during basic movements. 

Structured Mobility Support

Solutions like the Pliability mobility app provide structured, progressive routines designed specifically for knee injuries, guiding you through exercises that restore stability and flexibility without guesswork. Instead of wondering whether you're doing enough or risking reinjury, you follow protocols built around how ligaments actually heal.

Full Recovery vs. Simple Healing

The difference between healing and recovering fully is significant. Your ligament may heal, but if you don't rebuild the strength and proprioception around your knee, instability persists. You'll feel hesitant during direction changes, uncertain on uneven ground, and vulnerable to reinjury. 

Full recovery means your knee can handle the demands you place on it without hesitation or compensation. But knowing your timeline is only half the battle. The other half is avoiding mistakes that extend recovery from weeks to months.

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Common Mistakes That Delay Knee Sprain Healing

The difference between healing in three weeks versus three months often comes down to decisions made in the first 72 hours and the discipline maintained throughout recovery. Most delays aren't caused by the injury itself but by the small choices that seem harmless in the moment:

• Testing your knee too early
• Dismissing persistent swelling
• Skipping the boring parts of rehabilitation because you feel better

Returning to Activity Before the Ligament Has Regained Strength

Pain disappearing doesn't mean healing is complete. Your brain stops sending pain signals once inflammation decreases and the acute injury phase has passed, typically within seven to ten days for Grade 1 sprains. But the ligament is still rebuilding its collagen structure, restoring tensile strength fiber by fiber. 

The Risk of Premature Loading

When you return to cutting, pivoting, or jumping because your knee feels fine, you're loading a structure that's only partially repaired. The ligament stretches beyond its current capacity, creating new micro-tears that restart the inflammatory cycle. What should have been a two-week recovery becomes five weeks because you trusted comfort over biology.

High-Demand Activity Hazards

Athletes who play sports requiring sudden direction changes face the highest risk here. Basketball players who return to full-court games after ten days of rest, soccer players who resume practice once they can jog without pain, and tennis players who start serving again when the knee stops aching during daily activities. 

The Danger of Reinjury

The movements that injured your knee in the first place are exactly the ones that will re-injure it if you return too soon. According to research published in the American Journal of Sports Medicine in 2023, athletes who returned to sport before completing structured rehabilitation had a 3.2-fold higher reinjury rate than those who followed progressive return-to-play protocols.

Biology vs. Performance Pressure

The pattern surfaces across experience levels. Weekend warriors often rush back because they don't want to miss their weekly game or lose the fitness they've built. Competitive athletes feel pressure from teammates, coaches, and their own performance-driven identity. Both groups make the same mistake: they confuse the absence of pain with the presence of healing. 

Your ligament doesn't care about your schedule or your starting position. It operates on a biological timeline that can't be negotiated.

Ignoring Swelling That Persists Beyond the First Week

Swelling is your body's alarm system, and when it refuses to quiet down, something is wrong. Acute swelling within 48 to 72 hours after injury is expected as your body floods the area with fluid, white blood cells, and inflammatory proteins to initiate repair. But swelling that remains constant or returns after activity signals ongoing damage or insufficient rest. 

Excess fluid increases pressure inside your knee joint, limiting the range of motion and preventing normal gliding of tendons and ligaments. This mechanical restriction slows healing and creates compensatory movement patterns that stress other structures.

The Danger of Persistent Swelling

Many people dismiss persistent swelling because it doesn't hurt much. The knee feels puffy and tight, maybe slightly warm, but not painful enough to stop daily activities. They continue walking, climbing stairs, and standing for long periods, even as the swelling indicates that the ligament hasn't stabilized. 

Each day of continued stress extends the inflammatory phase and delays the transition to tissue remodeling, where real strength returns. What should resolve in five days stretches into three weeks, and the healing timeline shifts accordingly.

Identifying Activity Limits

Swelling that returns after specific activities indicates which movements your knee can't handle yet. If your knee swells after a 20-minute walk but not after ten minutes, you've found your current limit. If it puffs up after squatting but not after gentle range-of-motion exercises, you know which movements to avoid.

Most people ignore these signals and push through, assuming their body will adapt. It won't. It will compensate, creating muscle imbalances and movement dysfunctions that persist long after the sprain heals.

Skipping the Fundamentals of Early Injury Management

RICE (rest, ice, compression, elevation) sounds like basic advice your grandmother would give, and that's exactly why people skip it. The protocol feels too simple to matter, especially for athletes accustomed to sophisticated training methods. But the physics and biology behind RICE directly influence how quickly your knee stabilizes in those critical first 72 hours. 

The Mechanics of RICE

Rest prevents additional stress on damaged tissue. Ice constricts blood vessels and reduces metabolic activity in the injured area, limiting secondary tissue damage from excessive inflammation. Compression controls fluid accumulation and provides mild mechanical support. Elevation uses gravity to assist lymphatic drainage, moving inflammatory byproducts away from the injury site.

The Cost of Partial Compliance

The failure point is usually inconsistency. People ice for 15 minutes once, then forget about it. They elevate their leg while watching TV, but walk around the rest of the day. They wear a compression sleeve for a few hours, then take it off because it feels restrictive. The cumulative effect of partial compliance is minimal. 

Your body needs sustained intervention during the acute phase to shift from uncontrolled inflammation to organized repair. Half-measures produce half-results, extending the inflammatory period and delaying the start of true healing.

The Trap of False Confidence

I've watched too many athletes treat RICE as optional because they've dealt with minor injuries before and recovered fine. The previous ankle sprain, which healed in two weeks with minimal intervention, creates a false confidence that all injuries respond the same way. Knee ligaments carry different mechanical loads and have different blood supplies than other soft tissues. 

An MCL sprain that could heal in four weeks stretched to seven because someone decided ice and elevation weren't necessary after day three.

Pushing Through Pain Instead of Reading the Signal

Pain isn't something to overcome during knee sprain recovery. It's information. Sharp, localized discomfort during specific movements tells you the ligament hasn't healed enough to handle that stress yet. Many people confuse this with the dull muscle soreness that fades after 24 hours. Soreness means tissue adaptation. Pain means tissue damage.

The Illusion of Toughness

I've watched too many weekend athletes convince themselves that a little discomfort is normal, that toughness means working through it. They jog on a knee that still swells after walking, or they return to basketball because the pain "isn't that bad anymore." Two weeks later, they're back at square one with worse instability than before. 

According to research published in the American Journal of Sports Medicine in 2023, athletes who returned to sport before completing functional testing had a 3.2-fold higher rate of reinjury within six months. The problem compounds when you ignore swelling. Persistent inflammation after the first week signals that something is still wrong. Maybe you're moving too much, too soon. Maybe you're not managing load properly. 

The Swelling Feedback Loop

Swelling restricts range of motion, weakens the surrounding muscles, and creates a feedback loop where stiffness leads to compensatory movement patterns that stress other structures. If your knee is still noticeably swollen three days after the injury, resuming normal activity without modification will likely delay recovery.

Skipping the Work That Rebuilds Stability

Restoring further damages, but it doesn't rebuild what you lost. Every day your knee stays immobilized, the muscles around it weaken. Proprioception, your body's ability to sense joint position and movement, deteriorates rapidly. After just two weeks of inactivity, the quadriceps can lose up to 20% of their strength. That strength doesn't magically return when the ligament heals.

The Limits of Passive Rest

Most people treat knee sprains with passive rest because it requires no new knowledge or daily commitment. Ice the knee, elevate it, and wait for the pain to fade. As weeks pass and stiffness sets in, that approach reveals its limits. Strength fades, range of motion shrinks, and the knee that once felt stable now feels fragile during basic movements. 

Guidance Through Structured Mobility

Solutions like the Pliability mobility app provide structured, progressive routines designed specifically for knee injuries, guiding you through exercises that restore stability and flexibility without guesswork. Instead of wondering whether you're doing enough or risking reinjury, you follow protocols built around how ligaments actually heal.

The Gap in Functional Recovery

Skipping physical therapy or structured strengthening extends recovery because your knee never regains the support it needs. You might feel fine walking on flat ground, but the first time you pivot or step off a curb incorrectly, instability sets in. The ligament healed, but the surrounding system didn't. That's the gap between tissue repair and functional recovery.

Ramping Up Intensity Without Rebuilding Capacity

Suddenly increasing workout intensity after weeks of rest is like asking a ligament to sprint before it can walk. Your body needs progressive loading. Start with controlled movements that minimize knee stress, then gradually increase complexity, speed, and resistance. Jumping back into full training because "it feels better" ignores the fact that tissue strength lags behind pain reduction.

Sport-Specific Preparation

Athletes who play sports that require rapid direction changes face a higher risk of injury if they return without sport-specific preparation. Soccer players need to practice cutting movements under fatigue. Basketball players need to train deceleration and landing mechanics. Tennis players need to rebuild lateral stability. 

Generic strength training helps, but it doesn't replicate the demands your knee will face during competition.

The Risk of New Activities

Starting a new activity without proper preparation multiplies risk. Taking up running after a knee sprain without addressing form, footwear, or training volume is a setup for chronic problems. Your knee might handle three miles, but can it handle three miles on uneven terrain? Can it absorb impact when you're tired and your form degrades? These questions matter more than whether you can complete the distance pain-free.

Ignoring the Factors That Slow Cellular Repair

Your body heals more slowly when you're not sleeping enough, eating poorly, or managing chronic stress. Inadequate sleep disrupts growth hormone release, which drives tissue repair. Poor nutrition, especially insufficient protein and micronutrients like vitamin C and zinc, starves your cells of the building blocks they need. 

Chronic stress elevates cortisol, which interferes with collagen synthesis and prolongs inflammation.

Nicotine and Healing Delays

Smoking is one of the most overlooked factors that extends knee sprain recovery. Nicotine constricts blood vessels, reducing oxygen delivery to injured tissue. Studies from the Journal of Bone and Joint Surgery in 2022 found that smokers experienced 40% longer recovery times for ligament injuries compared to non-smokers. If you're serious about healing, quitting or reducing smoking isn't optional.

Hydration and Tissue Elasticity

Dehydration slows everything down. Ligaments are dense connective tissue, but they still need adequate fluid to maintain elasticity and facilitate nutrient transport. Drinking enough water may seem trivial until you realize that chronic low-grade dehydration affects collagen structure and healing rate.

Using Supports That Create Dependence Instead of Stability

Knee braces and supports serve specific purposes during specific healing phases, but wearing them longer than necessary can teach your body to rely on external stability rather than rebuilding its own. A hinged brace during the first two weeks after a Grade 2 MCL sprain protects the healing ligament from excessive stress while allowing controlled movement. 

That same brace, worn for three months, prevents your muscles from learning to stabilize your knee independently, creating a psychological and physical dependence that persists even after the ligament has healed.

The Mechanics of Stability

The distinction matters because true knee stability comes from the dynamic interplay between ligaments, muscles, and proprioceptive feedback (your body's awareness of joint position in space). When you wear a rigid brace, your brain receives less proprioceptive input from the knee because the brace restricts movement and provides external support. 

Your muscles don't have to work as hard to control the joint, so they don't strengthen appropriately. Over time, you develop what feels like a stable knee with the brace but an unstable knee without it, even though the ligament has fully healed.

The Psychological Brace

People often continue wearing braces or sleeves because removing them creates anxiety. The knee feels vulnerable without external support, even when objective testing shows the ligament has regained normal strength. This psychological dependence extends recovery by preventing the final phase of rehabilitation: returning to normal movement patterns without assistance. 

Rebuilding Independent Stability

Your brain needs to relearn that your knee can handle loads independently, and that only happens when you progressively reduce external support and challenge your body's natural stability systems. But the decisions you make during recovery only matter if you understand what your body actually needs to rebuild strength without risking setback.

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How to Speed Up Recovery and Support Healing

The first priority is reducing swelling naturally. Swelling is part of the body's healing process, so we don't want to block it completely; we just want to manage it so it doesn't slow recovery. Can you use ice and anti-inflammatories for knee pain relief? Yes, but it's best to use them sparingly to avoid interfering with the body's natural repair process.

The RICE Baseline

The Rest, Ice, Compression, Elevation (RICE) method is a great baseline for treating a knee sprain. We covered this in our soft tissue recovery guide, but here's a refresher:

• Rest gives your knee time to heal. This doesn't mean complete inactivity. Gentle movements, once the pain and swelling subside, can help.
• Ice is a go-to method for relieving pain and swelling. Just don't overdo it. 15 to 20 minutes, several times a day, is enough.
• Compression uses a bandage to apply gentle pressure and reduce swelling. Please ensure it's not too tight. You don't want to cut off circulation.
• Elevating your knee above heart level can help reduce inflammation, even if it's not always the most comfortable position.

Beyond RICE: What Else Accelerates Healing?

One effective option is IASTM therapy (Instrument-Assisted Soft Tissue Mobilization). This hands-on therapy helps reduce pain, improve mobility, and promote tissue regeneration. It's a relaxing, complementary treatment that can enhance your recovery. But knee injury rehab is more than just passive treatments. There's some homework involved.

Prioritizing Quad Activation

One key area to focus on is quad strength. A knee sprain weakens the quadriceps, which strains the knee, creating a cycle of instability. That's why strengthening the quadriceps is essential to break the cycle and accelerate recovery. Once your quad is activated and ready, you can start incorporating knee rehabilitation exercises to rebuild strength and mobility. That's what we will cover next.

Easy Knee Sprain Exercises to Do at Home

Perform 2 to 3 sets of 10 to 15 reps per exercise, depending on your comfort level. None of these workouts should hurt. Aim for 3 to 5 sessions per week to see the best results.

Knee Extension While Sitting

This simple stretching exercise helps you gently flex your knee. Sit on a chair, extend your 

Injured leg straight in front of you, and hold for 3 to 5 seconds before lowering it back down.

Heel Slides

Heel slides are really simple mobility exercises. Just lie on your back with both legs extended. Slowly slide the heel of your injured leg toward your glutes while keeping your foot on the floor. Hold it at the top for a few seconds, then slide it back down. If bending your knee is difficult, use a strap or belt to assist.

Quad Set

This is an essential quad activation exercise. Sit with your leg straight out, then press the back of your knee into the floor while tightening your quad. Hold for 3 to 5 seconds, then relax and repeat.

Short Arc Quad

The Short Arc Quad is a small yet effective exercise for building knee strength. Place a rolled-up towel or pillow under your knee to keep it slightly bent. Tighten your quad and lift your foot off the floor, fully straightening your knee before lowering it back down.

Straight Leg Raise

This builds on the Quad Set by adding hip flexion. Contract your quad to keep your knee straight, then lift your leg about 12 inches off the ground. Slowly lower it back down, keeping control and engagement throughout.

Many athletes struggle to maintain consistency with generic exercise sheets and wonder if they're performing movements correctly or progressing too quickly. 

Guided Recovery with Pliability

The Pliability mobility app provides expert-led guided video routines specifically designed for knee rehabilitation, with sessions that progress as your tissues heal. Instead of guessing whether you're ready for the next phase or risking improper form, you follow structured progressions that build the strength, stability, and range of motion your knee needs, making rehabilitation feel like purposeful training rather than isolated exercises.

When to Seek Professional Help

Recovering from a knee sprain isn't something you should tackle alone. A doctor's evaluation can help ensure proper healing. This is not optional. Skipping a professional assessment and neglecting proper care for a right knee sprain increases the risk of reinjury and worsens symptoms over time.

Knee injuries affect people of all ages and lifestyles, from seniors and office workers to weekend warriors and high-level competitors. Raising awareness about injury prevention is key to protecting long-term knee health.

The Neuromuscular Response Gap

According to txmac.net’s 2025 research on athlete recovery, there is a 500-millisecond delay after the last touch in movement patterns, a timing gap that can become critical when athletes return to sport prematurely. This delay in neuromuscular response explains why knees that feel stable during controlled exercises can still fail during reactive movements like cutting or landing from a jump.

Red Flags and Medical Needs

Seek immediate medical attention if you experience clicking sounds with movement, instability that makes the knee feel like it might give out, or difficulty bearing weight. These symptoms often indicate structural damage that requires imaging and professional assessment. Swelling that doesn't reduce within two days, pain that interrupts sleep, or tightness that stops movement are red flags that conservative home treatment isn't enough.

The Value of Professional Diagnosis

Most sports injuries improve with proper rest, physiotherapy, and strengthening exercises without surgery. But a trained orthopedic evaluation checks muscles, joints, and bones in detail, ensuring nothing gets missed. Different injuries need different treatments. Sprains require rest; ligament injuries may require support, and muscle pulls may require physiotherapy. 

Getting the diagnosis right from the start speeds recovery by matching appropriate treatment to your specific injury type. But understanding what your body needs is only half the equation if you don't have the right tools to support consistent progress.

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Support Knee Recovery and Improve Mobility with Pliability

Recovery doesn't end when pain fades or swelling disappears. The real work happens when you rebuild the movement patterns, strength, and confidence your knee needs to handle the demands you'll eventually place on it. Targeted mobility work during this phase reduces stiffness, restores range of motion, and strengthens the muscles that protect your healing ligament from future injury.

Pliability's app offers guided knee rehabilitation routines, with expert-led video sessions that progress as your tissues heal. You get step-by-step mobility exercises tailored to recovery, not generic stretches pulled from outdated exercise sheets. The body-scanning feature helps you identify tight or weak areas around your knee, giving you clarity on which structures need attention. 

Structured Recovery Through Data-Driven Progress

You can track progress session by session, seeing how your range of motion improves and where compensatory patterns might be forming. No guesswork about whether you're ready for the next phase. No extra equipment cluttering your living room. Just your phone and 15 to 25 minutes of focused work that builds a knee capable of handling what you ask of it.

Start your 7-day free trial on iPhone, iPad, Android, or the web. Integrate daily sessions into your recovery plan and give your knee the structured support it needs to heal completely, not just feel better temporarily.

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