Forte Physical Therapy

Stop chasing the “one exercise” that’s supposed to magically fix your knee pain!!!

Knee pain isn’t one size fits-all. Your pain could be coming from:
• Hip mobility restrictions
• Limited ankle mobility
• Tendon overload
• Meniscus or ACL injuries
• Stress fractures or acute trauma

And every one of those requires a different approach.

That’s why generic online advice often fails… because treating knee pain properly means understanding the ROOT cause first.

The right rehab program should be built around YOUR body, YOUR injury, and YOUR goals.

If you’re tired of guessing and want a plan tailored specifically to you, send us a message or visit our booking page.

Let’s get you back to moving pain-free 🏋🏻

🏃‍♂️ Don’t return to running after ACL surgery until you pass these key milestones:

1️⃣ Timeline: Minimum 3 months post-op
Returning to running before 3 months, or without sufficient knee function, increases your risk of re-injury and delays proper healing.

2️⃣ Quad strength testing
This objectively measures quad strength specifically and helps eliminate compensation from the hip extensors or other muscle groups.

3️⃣ 30-second sit-to-stand test
This assesses knee strength endurance and your ability to maintain control through repetitive flexion/extension cycles — critical for the demands of running.

4️⃣ 1.25x bodyweight split squat
This ensures you have adequate dynamic strength and lower body control before returning to impact activity.

5️⃣ 30cm single-leg depth drop
This measures your ability to absorb force and decelerate upon landing, which is essential for the repetitive impact involved in running.

Skipping these milestones can significantly increase your risk of injury.

If you need help rehabbing your ACL injury, send us a DM or visit the booking page in our bio 📩