Sprained Knee — 14-Day Tactical Rehab Plan

Phase 1 — Calm & Control (Days 1–5)

• Isometrics: quad sets, adductor squeezes (pain-free range)
• Rowing: short, easy intervals to tolerance (no knee collapse)
• Swelling control: elevation, compression, menthol-based topical for comfort (not an NSAID)

Phase 2 — Capacity (Days 6–10)

• Row 10–20 min steady if pain ≤ 3/10
• Terminal knee extensions, step-downs, hamstring bridge

Phase 3 — Return to Work (Days 11–14)

• Goblet squat patterning, sled drags, rowing volume ↑

Green lights: pain stable, swelling down, sleep ok
Red lights: instability, catching, pain spike > 2 days