Guide
Knees: control, strength and dynamics
Three connected routines for gradually increasing knee loading, strength and landing control, with guidance for adjusting activity and seeking help.
Updated
Written by Forma, Editorial team
On this page
This three-stage example brings together separate strength and dynamic routines. It is not a diagnosis or a complete treatment for every cause of front-of-knee pain. A physiotherapist can help tailor exercise to the cause of your symptoms, including whether hip-focused work belongs in your plan. You can view any stage. Move forward according to control and how your knee responds, not simply after a set number of sessions.
For this plan, aim for pain around 0–2/10 and at most about 3/10 during exercise. This is a self-monitoring guide, not a guarantee that an exercise is safe. Pain should not climb from set to set or leave the knee noticeably worse the next day. If it does, reduce range, weight or sets. Increase only one variable at a time: range, weight or step height.
Program
Knees: control, strength and dynamics
Follow the routines at a pace your knee tolerates. Stage 3 keeps the strength routine alongside shorter dynamic sessions.
Stage 1
Control and load tolerance
Build control with a low step and tolerable quadriceps loading. Consider stage 2 when you can do three sets of eight controlled step-downs, pain stays mild, greater knee bend does not cause a sharp increase in pain, and there is no clear worsening the next day.
Open: Control and load toleranceSessions/week: 3–4
Stage 2
Strength and greater range
Train three times weekly, preferably with a rest day between sessions. Start in a tolerable range; gradually increase range or weight if technique stays sound, pain is at most 3/10 and the next day is no worse. The last two or three repetitions can be challenging while still controlled.
Open: Strength and rangeSessions/week: 3
Stage 3
Landing and dynamic control
Use this stage when your goals call for jumping or rapid stopping. Keep two strength sessions from stage 2, and add one or two short dynamic sessions. Begin with low steps and short jumps. Skip the final single-leg jump until the previous exercises are well tolerated. Progress jump distance and step height gradually, changing one variable at a time.
Open: Strength and rangeSessions/week: 2
Open: Landing and dynamic controlSessions/week: 1–2
Check once a week
Repeat the same step-down at the same height each week. Note pain on a 0–10 scale, movement control and range. For example: week 1, 4/10; week 2, 3/10; week 3, 2/10; week 4, 1/10. Continue gradually if pain and control improve.
Temporarily reduce painful movements
Initially limit very deep squats on the toes, hard landings, powerful forward jumps and sudden braking with a deeply bent knee if they clearly provoke pain. You do not necessarily need to stop all training.
When to consult a specialist
Consider seeing a physiotherapist or orthopaedist if there is no improvement after 4–6 weeks, pain rises quickly, swelling appears, the knee locks or feels clearly unstable, or there is severe pain at rest or at night.