Knee Rehabilitation - Exercises & Recovery Plans

Knee injuries are among the most common reasons people stop training - and among the most common reasons they never quite come back. Karadia’s knee rehabilitation protocols, built with physiotherapists, give your recovery the same structure a good training plan gives your workouts.

A protocol, not a random exercise list

Knee recovery follows stages: restoring range of motion, rebuilding strength around the joint, then returning to load and sport-specific movement. Karadia’s knee protocols respect those stages - each session tells you exactly what to do, how much, and what response to watch for, whether you are dealing with a patellofemoral issue, recovery after a ligament injury, or a knee that simply complains under load.

Pain logging that steers the plan

After each session you log how the knee responded. That feedback steers progression: the plan advances when your knee tolerates the work, holds when it needs more time, and steps back if symptoms flare. It is the same honest, gradual approach a physiotherapist would coach you through - available every day at home.

Every exercise in clear HD video

Terminal knee extensions, split squat progressions, step-downs, balance work - every movement is demonstrated in HD video with cues on depth, tempo and alignment, so you can be confident you are doing the right thing with no clinic mirror in sight.

Back to your sport, in the same app

As your knee rebuilds, Karadia reconnects you with your regular training - gym, martial arts or calisthenics - gradually reintroducing load where a standalone rehab app would leave you at a dead end.

For serious injuries, always follow your healthcare professional’s guidance. Karadia supports that process between visits - download it free on iOS and Android.