MAJOR KNEE INJURIES: What Does A Recovery Path Look Like?

MAJOR KNEE INJURIES: What Does A Recovery Path Look Like?

MEET KHEATON SCOTT

Kheaton Scott is an educator, lifelong mover, and fitness enthusiast. But like many athletes, he’s faced major setbacks—five knee surgeries and four ACL tears.

The most recent? An ACL and meniscus tear last year. It was a devastating injury that tested his patience, resolve, and determination to keep moving forward.

FACING THE CHALLENGE STEP-BY-STEP

ACL rehab is tough; adding a meniscus injury makes it even harder. Kheaton spent five weeks completely non-weight bearing, battling muscle loss, mental fatigue, and frustration.

Even on low-energy days, he got outside for small rehab sessions—a habit that kept his body active and his mindset in check.

Physical therapy was the foundation:

• Straight leg raises to re-activate the quad
  
  
• High knees for hip strength
  
  
• Shoulder mobility work to offset the imbalance from his limited lower-body training

Progress was slow, but each session moved him forward.

KHEATON’S KEY RECOVERY PARTNER

The Verse Agile Rack quickly became more than just a piece of equipment for Kheaton—it was a true recovery partner.

Its sturdy frame gave him the stability to train without risking imbalance, while its portability meant his wife could move it into the living room so he never had to skip a therapy session. Most importantly, its versatility allowed it to adapt to every stage of his rehab.

• Early recovery: Balance drills and light resistance work
  
  
• Mid recovery: Resistance band exercises to rebuild leg and shoulder strength
  
  
• Later stages: Battle ropes for cardio and upper-body conditioning

This adaptability kept his training consistent—no excuses, no missed sessions. It provided the convenience to work out anywhere and the support he needed for both physical and mental recovery.

And the benefits go far beyond injury rehab. Athletes, busy parents, and everyday fitness enthusiasts use the Verse Agile Rack to build strength and resilience at home. For Kheaton, it wasn’t just about healing his knee—it was proof that the right tools can turn a setback into a stronger comeback.

KHEATON’S REHAB OVERVIEW

Here are a few of Kheaton’s rehab exercises outlined below. (Watch Kheaton's Video here.)

1. Straight Leg Raises

Purpose:
Activate the quadriceps and rebuild muscle mass crucial for knee stability.

How to Do It:

• Use a supportive bench like the Verse Folding Bench.
• Lie flat on your back, keeping your injured leg straight and the other leg bent.
• Slowly lift the injured leg about 12 inches off the ground, keeping it straight.
• Hold briefly, then lower with control.
• Repeat reps and sets as prescribed by your physical therapist.

Tips:
This exercise is key for getting your quad “firing” again post-injury and is safe for early-stage rehab after a meniscus tear when you may not be weight-bearing.

2. High Knees with Resistance Bands

Purpose:
Restore mobility and activate the hip flexors and supporting muscle groups, which can become underactive during crutch use or immobility.

How to Do It:

• Attach resistance bands securely to the arm of the Verse Agile Rack.
• Stand upright and loop the band around your knee or ankle.
• Drive your knee up toward your chest, working against the resistance.
• Lower slowly and repeat.
• Perform on both legs for balanced development, focusing on your injured side according to comfort and pain levels.

Tips:
Focus on controlled movement and gradual increase in height and resistance as strength returns.

3. QUAD SETS

Purpose:
Maintain and regain control of the quadriceps after surgery or injury.

How to Do It:

• Sit with your injured leg straight.
• Tighten (contract) your thigh muscle, trying to flatten the back of your knee toward the ground or bench.
• Hold for a few seconds; relax and repeat.

Tips:
A staple for early-stage rehab—even before you can bear weight. It can be performed several times throughout the day.

4. SHOULDER MOBILITY WITH RESISTANCE BANDS

Purpose:
Capitalize on rehab time to improve overall joint health, especially in the shoulders, which are less involved in weight-bearing activities post lower-body injury.

How to Do It:

• Attach resistance bands to the Verse Agile rack.
• Perform shoulder mobility movements such as band pull-aparts, external rotations, or overhead stretches.
• Focus on pain-free range of motion and gradually increase resistance.

Tips:
Resting some muscle groups due to knee injury presents an opportunity to target smaller, stabilizing muscles in the shoulders.

Use these exercises as a starter guide for your own recovery or for supporting a loved one going through rehab. Always consult with your physical therapist before starting new movements and listen closely to your body’s signals during rehab.