The Cartilage Guide

06

Exercise & Rehab

8 entries

Cartilage adapts to load — the training and rehab principles with the best evidence for protecting and rebuilding a joint.

Principles

How cartilage responds to loadWhy motion is nutrition for a tissue with no blood supplyStrong
Load managementThe traffic-light pain scale, the 24-hour rule, and graded exposurePromising

Strength

Leg strengtheningThe best-evidenced intervention in this guide — for symptoms, not structureStrong
IsometricsPain-modulating holds and the on-ramp back to loadingPromising
Blood-flow-restriction trainingHeavy-training strength gains at 30% of the loadPromising

Conditioning

Rehab & recovery

Rehab after cartilage repairProtecting the graft while feeding it the load it needs to maturePromising