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Meniscus Irritation RehabMacro Goals/Aims
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MondayTuesdayWednesdayThursdayFridaySaturdaySundayReduce/Manage pain and inflammation - pain free walking

Introduce RTR Prep and conditioning - must be symptom free

Track Squat/Lunge/SL Hop ability - are they pain free?

Gradually build step count/time on feet <10000 steps/day
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WEEK 1
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IntensityLowMediumLowHighLowRestHigh
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S&CUB + CoreUB + Core
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Rehab specificsRehab 1.0Rehab 1.1Rehab 1.2Rehab 1.3
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Plyo
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ConditioningBike - 20 min EZ30 min Z2 Elliptical20 min Z2 Elliptical
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TestingBW Squat/BW Lunge/SL Hop - guide volume and intensity of session
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MondayTuesdayWednesdayThursdayFridaySaturdaySundaySL Leg Press 1.5x BW (achieve to start plyos)

20-25 SL Heel Raises to 60bpm metronome (achieve to start plyos)

Track Squat/Lunge/SL Hop/Thessaly - must be pain free + pain free in all plyos

15 SL Hops pain free (achieve to start plyos)
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WEEK 2
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IntensityLowHighLowHighRest - high time on feet, going to rugby match (COYB)RestHigh
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S&CUB + CoreUB + Core
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Rehab specificsRehab 2.1Rehab 1.2Rehab 1.3
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PlyoPlyo 1 (done post warm up - 1A-1C)Plyo 2
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ConditioningBike Interval Session: 3 min WU, 30:30 (work >90 RPM, rest: 50-60 RPM), 2 min CD30 min Z2 Elliptical
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TestingSL Leg Press/SL Hopping/SL Calf Raise to Metronome
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MondayTuesdayWednesdayThursdayFridaySaturdaySundaySL Leg Press 1.8x BW (achieve to start RTR)

30 SL Heel Raises to 60bpm metronome (achieve to start RTR)

Track Squat/Lunge/SL Hop/Thessaly - must continue to be pain free + pain free in all plyos

30 SL Hops pain free (achieve to start RTR)
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WEEK 3
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IntensityLowMediumRestHighMediumRestMedium
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S&CUB + CoreUB + Core
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Rehab specificsRehab 3.1RTR: Run:Walk - 3:2x5Rehab 1.2RTR: Run:Walk - 4:1x5
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PlyoPlyo 3
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Conditioning30 min Z2 Elliptical30 min Z2 Elliptical
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TestingSL Leg Press/SL Hopping/SL Calf Raise to Metronome
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MondayTuesdayWednesdayThursdayFridaySaturdaySundayIntergrate rehab principles into new training block

Track Squat/Lunge/SL Hop ability - must continue to be pain free + pain free in all plyos

Pain free running
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WEEK 4
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IntensityMediumRestMediumLowRestHighLow
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S&CCoreUB + CoreUB
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Rehab specificsRehab 1.3RTR: 30 min EZ Run Rehab 3.1 + RTR: 4:1x5 tempo
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Plyo
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Conditioning30 min Z2 Elliptical30 min Z2 Elliptical
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Testing
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MondayTuesdayWednesdayThursdayFridaySaturdaySundayIntergrate rehab principles into new training block with high/low split (UB and LB not shown in rehab plan)

Pain free running
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WEEK 5
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IntensityHighMediumRestMediumRestMediumHigh
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S&CLB (Posterior Chain Strength Focus)UB + CoreUBLB (Running Prehab Focus)
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Conditioning30 min Z2 Elliptical40 min EZ Run30 min Z2 Elliptical4:1 x5 - Tempo
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