Evidence-based home rehab and injury prevention — guided remotely.
Pick an area — get foam rolling, activation, and loading steps in one place. Like a pocket rehab library.
Mobility first, then activation, then progressive loading — the same order clinicians use in telerehab.
Quad foam roll
Beginner60–90 sec each side
Slow rolls above the kneecap — avoid rolling directly on the joint.
Couch stretch (hip flexor)
Beginner45 sec × 2 each side
Opens the front of the hip so the knee tracks better under load.
Patellar tendon floss
Intermediate10 reps × 2
Gentle bend–extend with light pressure — stop if sharp pain.
Pain and sleep shape the call — no account needed, instant guidance.
Quick check — like a mini readiness screen. Rule-of-thumb only.
Area of focus
Current pain (0–10)
2Last night's sleep
Rule-of-thumb only — pain that lingers >72h or worsens needs a clinician.
Classic telerehab progressions — illustrative only, not a prescription.
Alfredson-style progression
Isometric holds
45 sec × 4–5, pain ≤ 4/10
Bilateral eccentrics
3 × 15 off step, 3 sec down
Single-leg strength
3 × 8–12, add load in backpack
Plyo & run
Hop test clear → 10% weekly volume
Heavy-slow resistance (HSR)
Isometrics
Spanish squat 45 sec × 3
HSR loading
4 sec up/down, 4 × 6 at RPE 8
Energy storage
Slow jumps, no sharp knee pain
Sport return
Full training when morning pain ≤ 2
Band & scaption progression
Activation
Y-T-W + ER 2× daily
Scaption & press
Below shoulder height first
Overhead volume
Gradual load, no night pain
Performance
Strength within 10% uninjured side
Small, frequent doses build resilient tissue — adherence matters as much as the exercises.
Last 4 weeks (example)
Consistency beats intensity. Small, frequent doses build resilient tissue.
12
day streak
87%
adherence
4/5
this week
A note on scope
Kineroz provides educational, general fitness and rehab guidance grounded in exercise-science principles. It is not a medical device and does not replace personalized advice from a physician, physical therapist, or other qualified healthcare professional — especially if you are recovering from an injury. Always seek clearance before returning to training after an injury.Get a plan that respects where you are today — and progresses when you're ready.