Month 1: Backwards Treadmill Walks Once you’re cleared to walk, backwards walking is one of the safest ways to strengthen your quads without pounding the joint. It restores proper gait mechanics, pumps blood into the knee for healing, and reactivates the quads that shut down after surgery. Month 2: Spanish Squats Spanish squats wake up the VMO and rebuild quad activation, which is critical for early stability. They let you strengthen the knee joint through isometric tension without painful shear
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