8-week program · Online program + physiotherapist review
Knee Recovery
Eight weeks of quad and hip strengthening, range-of-motion work and walking progression for knee pain and early osteoarthritis, with clinician checkpoints.
₹2,999one-time · 8 weeks
- Sit-to-stand and step progression
- Walking tolerance tracking
- Three physiotherapist reviews
- Flare-up plan
Who it's for
- ·Knee pain on stairs
- ·Morning stiffness
- ·Early osteoarthritis
Weekly outline
Week 1
- Graded walking1 × 10–30 min daily
- Quad set3 × 10 reps, 5 s hold
- Heel slide3 × 10 reps
- Straight leg raise3 × 10 reps
- Hamstring stretch2 × 3 each leg, 20–30 s
- Wall calf stretch2 × 3 reps, 30 s
- Seated knee extension2 × 2–5 min
Week 2
- Glute bridge3 × 10 reps
- Graded walking1 × 10–30 min daily
- Quad set3 × 10 reps, 5 s hold
- Heel slide3 × 10 reps
- Straight leg raise3 × 10 reps
- Sit-to-stand3 × 8–12 reps
- Standing hamstring curl3 × 12 reps
- Hamstring stretch2 × 3 each leg, 20–30 s
- Clam3 × 12 each side
- Wall calf stretch2 × 3 reps, 30 s
- Seated knee extension2 × 2–5 min
Week 3
- Glute bridge3 × 10 reps
- Graded walking1 × 10–30 min daily
- Quad set3 × 10 reps, 5 s hold
- Straight leg raise3 × 10 reps
- Sit-to-stand3 × 8–12 reps
- Mini squat3 × 10 reps
- Standing hamstring curl3 × 12 reps
- Single-leg balance3 × 20–30 s each leg
- Hamstring stretch2 × 3 each leg, 20–30 s
- Clam3 × 12 each side
- Side-lying leg raise3 × 12 each side
- Calf raise3 × 12–15 reps
- Wall calf stretch2 × 3 reps, 30 s
Week 4
- Glute bridge3 × 10 reps
- Graded walking1 × 10–30 min daily
- Straight leg raise3 × 10 reps
- Sit-to-stand3 × 8–12 reps
- Mini squat3 × 10 reps
- Step-up3 × 10 reps each leg
- Standing hamstring curl3 × 12 reps
- Single-leg balance3 × 20–30 s each leg
- Hamstring stretch2 × 3 each leg, 20–30 s
- Clam3 × 12 each side
- Side-lying leg raise3 × 12 each side
- Figure-four stretch2 × 3 each side, 20–30 s
- Calf raise3 × 12–15 reps
- Wall calf stretch2 × 3 reps, 30 s
Week 5
- Glute bridge3 × 10 reps
- Graded walking1 × 10–30 min daily
- Sit-to-stand3 × 8–12 reps
- Mini squat3 × 10 reps
- Step-up3 × 10 reps each leg
- Standing hamstring curl3 × 12 reps
- Wall sit3 × 15–30 s
- Single-leg balance3 × 20–30 s each leg
- Hamstring stretch2 × 3 each leg, 20–30 s
- Clam3 × 12 each side
- Side-lying leg raise3 × 12 each side
- Figure-four stretch2 × 3 each side, 20–30 s
- Calf raise3 × 12–15 reps
Week 6
- Graded walking1 × 10–30 min daily
- Sit-to-stand3 × 8–12 reps
- Mini squat3 × 10 reps
- Step-up3 × 10 reps each leg
- Standing hamstring curl3 × 12 reps
- Wall sit3 × 15–30 s
- Single-leg balance3 × 20–30 s each leg
- Hamstring stretch2 × 3 each leg, 20–30 s
- Clam3 × 12 each side
- Side-lying leg raise3 × 12 each side
- Figure-four stretch2 × 3 each side, 20–30 s
- Reverse lunge3 × 8 each leg
- Band monster walk3 × 10 steps each way
- Calf raise3 × 12–15 reps
Week 7
- Graded walking1 × 10–30 min daily
- Sit-to-stand3 × 8–12 reps
- Step-up3 × 10 reps each leg
- Wall sit3 × 15–30 s
- Single-leg balance3 × 20–30 s each leg
- Hamstring stretch2 × 3 each leg, 20–30 s
- Side-lying leg raise3 × 12 each side
- Reverse lunge3 × 8 each leg
- Band monster walk3 × 10 steps each way
- Calf raise3 × 12–15 reps
Week 8
- Graded walking1 × 10–30 min daily
- Sit-to-stand3 × 8–12 reps
- Step-up3 × 10 reps each leg
- Wall sit3 × 15–30 s
- Single-leg balance3 × 20–30 s each leg
- Hamstring stretch2 × 3 each leg, 20–30 s
- Reverse lunge3 × 8 each leg
- Band monster walk3 × 10 steps each way
- Calf raise3 × 12–15 reps
A physiotherapist adjusts it to you
Every program includes clinician reviews. Sets, reps and progression change based on your check-ins.
Supports recovery, doesn't promise a cure
Most people improve with consistent, graded movement. Some need more; your physiotherapist will say so.
Stop and seek care if
Pain sharply worsens, you notice numbness or weakness, or you develop any of the red flags in the condition guide.
Start the Knee Recovery program.
Pay once, follow the weekly plan, and check in daily. A physiotherapist reviews your progress.