Running Prep Post Knee Surgery
Mairyn Branaman
This program is your first step in being stronger than you were before surgery!
Knee surgery can significantly impact your body’s overall strength and mobility, affecting not only the knee joint but also surrounding muscles, tendons, and ligaments.
After surgery, it’s common to experience reduced strength, limited flexibility, and imbalances that, if left unaddressed, may lead to further injuries. The knee is a load-bearing joint, and without sufficient strength and stability in the quadriceps, hamstrings, glutes, calves, and core, it becomes difficult to absorb impact or stabilize during running. Our program addresses these specific needs by strengthening key muscle groups while enhancing mobility and balance, preparing you to return to running safely and sustainably.
This program is structured over 6 weeks, with progression, designed to guide you through the post-surgery recovery process and build running-specific strength. Each movement and exercise has specific objectives and intensity levels, ensuring you develop a strong foundation and gradually advance towards running readiness.
Warm Up / Activation
A
1.Bike x 5 Min 2.Heel slides x 20 x 5” hold 3.Calf stretch x 30 x 3-5” hold 4.Lateral & Monster Band walks 3 x 10 steps ea way
B1
Bodyweight Forward Split Squat
3 x 12
B2
Heels Elevated Pause Squat
3 x 8 @ 70 %
B3
Feet Elevated Bridge March
3 x 20
C1
B Stance STS
3 x 8
C2
Step Up
3 x 10
C3
Wall Sit
3 x 30
D
Leg Press
3 x 10
Warm Up / Activation
A
1.Quadruped rock 2 x 20 x 5” hold 2.Quad stretch 2 x 15 x 5” hold 3.Calf stretch x 30 x 3-5” hold
B
Bike
5:00, 10:00, 10:00
C1
Front Plank
3 x 30
C2
Side Plank
3 x 20
C3
SLR Sit Ups
3 x 15
Warm Up / Activation
A
1.Bike x 5 Min 2.Heel slides x 20 x 5” hold 3.Calf stretch x 30 x 3-5” hold 4.Lateral & Monster Band walks 3 x 10 steps ea way
B1
Split Stance TKE
3 x 12
B2
Hex Bar Deadlift
3 x 8 @ 80 %
B3
B Lunge Knee Drive
3 x 8
C1
Heel Tap
3 x 8
C2
Bulgarians
3 x 10
Warm Up / Activation
A
1.Quadruped rock 2 x 20 x 5” hold 2.HS stretch 2 x 15 x 5” hold 3.Calf stretch x 30 x 3-5” hold
B1
Banded Squats
3 x 5
B2
KB Swing
3 x 12
B3
Back Lunge To Step Up
3 x 10
C1
Front Plank
3 x 30
C2
Side Plank
3 x 20
C3
3 Way Crunches
3 x 10
D
Bike
4 x 1:00
Mairyn Branaman
I am a Doctorate of Physical Therapy working in the sports setting. As a former NCAA Division I athlete, I understand the stress athletes place on their bodies in an effort to achieve their goals. That is why I utilize a goal-oriented approach to helping all athletes (barbell, running, field, etc.) overcome pain and optimize performance.
NOW available on your phone, anytime, anywhere. Let's get you back on your feet and moving better than ever before!
Get Running Prep Post Knee Surgery
Hailey Hopes
Elite Soccer Player / Footballer
Verified Athlete"Mairyn's program helped me become a better athlete. I became more confident in myself. It helped me become stronger not only physically but mentally. I enjoyed working out it made me feel calm"
Chandler Scott
Basketball player
Verified Athlete"Mairyn’s program helped me mentally just as much as it helped physically! Returning from an injury like an ACL tear takes a toll on you in so many ways but she always made sure I was confident in myself and trusted the process."
Mariella De la Fuente
Dallas Mavericks Summer Academy Coach
Verified Athlete"Dr. Mairyn helped me with my knee recovery(ACL, MCL, LCL, nerve and HS). Not only did she focus on my physical health and getting my knee back to where it was but on my mental health/getting my confidence back. I don't think I would be where I am without her help and would recommend her to anyone."
Mckyia Mazur
Elite Ice Hockey Player
Verified Athlete"Fully tearing my ACL playing ice hockey was the scariest injury I’ve ever had. After Mairyn's program I’m in shock how I'm able to do such high level activity. I can do everything I was doing before my injury & just competed my first HYROX. I feel healthy & incredible I couldn’t be here without her"
