Two weeks after having an Arthroscopic Meniscectomy to repair my torn meniscus I transitioned into the Phase 2 rehab program.
I consistently did the rehab exercises from the Phase 1 Rehab Plan and used training peaks to keep me accountable. The original plan was two weeks of phase 1 and then transition but recovery has been going so well I decided to move into the phase 2 program after 10 days.
More Dynamic + Resistance
Phase 2 transitions into more dynamic movements as well as additional resistance using ankle weights. In total disclosure, I am not a doctor or a physical therapist. I would strongly recommend not moving into this phase until you had your first post op appointment and get clearance from your surgeon for these exercises. I would also note that even for those of you that haven’t had knee surgery this is an excellent preventative strength and range of motion routine to keep you running healthy
The program itself should take you about 30 minutes. Check out the link below for a free downloadable PDF that you can have and also copy and paste directly into your own training software. To complete these exercises you will need to get yourself a set of ankle weights. I picked up this pair on Amazon for $30. They adjust from 1 to 5 pounds so you can start light and build up as you feel stronger. You will also need a resistance band or a stretch cord.
Watch Episode 6 of my YouTube series: Knee Surgery to Ironman in 115 Days for a demonstration of these exercises. https://youtu.be/KaYhGXbVp2U
FREE DOWNLOAD – Phase 2 Rehab Exercises | Arthroscopic Meniscectomy
https://jkendurance.net/wp-content/uploads/2021/05/Phase-2-Rehab-Exercises-MENISCECTOMY.pdf
Watch the Trailer: https://youtu.be/U26_ALUOboI
Watch EP 3 Arthroscopic Meniscus Meniscectomy Surgery Day: https://www.youtube.com/watch?v=CHnYpfznzFI
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