• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
The BarBend Logo in white.

BarBend

The Online Home for Strength Sports

  • News
    • CrossFit
    • Strongman
    • Bodybuilding
    • Powerlifting
    • Weightlifting
    • HYROX
  • Reviews
    • Recovery
      • Best Cold Plunges
      • Best Saunas
      • Best Mini-Massage Guns
    • Supplements
      • Best Protein
        • Best Vegan Protein Powders
        • Best Whey Isolate Protein Powders
        • Best Mass Gainer
        • Best Protein Bars
      • Best Pre-Workouts
        • Best Pre-Workout for Women
        • Best Pre-Workouts for Men
        • Best Non-Stim Pre-Workouts
        • Strongest Pre-Workouts
      • Best Creatine
      • Best Electrolyte Supplements
      • Best Greens Powder
      • Best Meal Replacements
      • Best Nitric Oxide Supplements
      • Best Fat Burners
      • Individual Supplement Reviews
    • Cardio Equipment
      • Best Treadmills
      • Best Rowing Machines
      • Best Exercise Bikes
      • Best Ellipticals
      • Best Recumbent Bikes
      • Individual Cardio Equipment Reviews
    • Strength Equipment
      • Best Adjustable Dumbbells
      • Best Dumbbells
      • Best Kettlebells
      • Best Barbells
      • Best Squat Racks
      • Best Weight Benches
      • Best Resistance Bands
      • Best Leg Extension Machines
      • Individual Strength Equipment Reviews
    • Apparel
      • Best Weightlifting Shoes
      • Best Cross Training Shoes
      • Best Running Shoes
      • Best Gym Shorts
    • Fitness Tech
      • Best Running Apps
      • Best Fitness Trackers
      • Best Workout Apps
      • Best Smart Scales
    • Support Gear
      • Best Lifting Straps
      • Best Gym Bags
      • Best Lifting Gloves
      • Best Wrist Wraps
  • Nutrition
    • Diets
      • Carb Cycling
      • Vertical Diet
      • Reverse Dieting
      • Carnivore Diet
      • Ketogenic Diet
      • Intermittent Fasting
      • IIFYM Diet
    • Muscle Gain
      • How to Dirty Bulk
      • Go From Cutting to Bulking
      • Eat These Carbs
      • How to Eat for Muscle
    • Fat Loss
      • Macros for Fat Loss
      • Calorie Deficits
      • Natural Fat Burners
      • Cut 2 Pounds Weekly
    • Supplement Guides
      • Pre-Workout
      • Whey Protein
      • Mass Gainers
      • Greens Powders
      • Creatine
      • BCAAs
    • Daily Protein Needs
    • Pre- and Post-Workout Nutrition
    • Foods With Creatine
    • Bulking Tips
  • Training
    • Exercise Guides
      • Deadlift
      • Bench Press
      • Back Squat
      • Overhead Press
      • Lat Pulldown
      • Shoulder Exercises
      • Chest Exercises
      • Ab Exercises
      • Quad Exercises
      • Biceps Exercises
    • Training Guides
      • Beginner’s Guide to the Gym
      • How to Build Muscle
      • Guide to Muscle Hypertrophy
      • How to Train on a Cut
    • Workouts
      • Back Workouts
      • At-Home Workouts
      • Chest & Back Workouts
      • Full-Body Workout
      • HIIT Workouts
      • Bodybuilding Workouts
      • Farmer’s Carry Workouts
    • Programs
      • 5×5 Program
      • Bodybuilding Programs
      • Push-Up Program
      • Pull-Up Program
      • 5/3/1 Program
      • Powerbuilding Program
      • German Volume Training
      • Build Your Own Program
  • Calculators
    • Protein Intake Calculator
    • Macros Calculator
    • BMR Calculator
    • Squat Calculator
    • Calorie Calculator
  • Community Forum
Home » News » The Most Important Thing To Do After a Knee Injury (From an Expert)

The Most Important Thing To Do After a Knee Injury (From an Expert)

Dr. Jordan Shallow doesn't take it easy after a knee injury; perhaps you shouldn't either.

Written by Jake Dickson, NASM-CPT, USAW-L2
Last updated on August 15th, 2024
Expert Verified Expert Verified By: Zachary Long, DPT, SCS

Injuries, be they small or serious, happen to just about everybody. For super-jacked rehab specialist Jordan Shallow, rehab starts on day one.

“The real danger in the rehabilitation process is losing your fitness,” Shallow said while outlining his protocol to bounce back from a minor accident that led to a not-so-minor knee injury.

The operative word Dr. Shallow (DC) used to describe the state of his meniscus was “shredded.” But there’s no bed rest for the wicked. If you want to bounce back from an injury, you might want to pay heed to what Dr. Shallow is doing in his first two weeks.

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

[Related: How To Safely Train Legs With a Back Injury]

What To Do After a Knee Injury

As Shallow tells it, in early August, he stepped off a curb and, by unhappy chance, severely injured his meniscus. “A few weeks ago I shredded my right meniscus slipping on the sidewalk,” Shallow said on social media on Aug. 14, 2024.

“Since then, I’ve had my rehab hat on.” Here’s what Dr. Shallow is doing immediately after his meniscus injury to help speed up recovery:

View this post on Instagram

A post shared by Dr. Jordan Shallow D.C (@the_muscle_doc)

Passive Movement

“You literally can’t sleep on rehab,” Shallow noted while endorsing moderate amounts of unloaded movement; passive flexion and extension of the knee, “…early and often. The days of ‘R.I.C.E.’ are long gone.”

  • A 2020 literature review argued that the “rest, ice, compression, elevation” protocol is antiquated and, in some cases, may even slow down recovery due to limiting blood flow as well as the production of helpful hormones. (1)

Passive movement could entail activities like yoga or swimming, bending and straightening the knee while clasping your thigh, or something as simple as walking.

Walking

Shallow noted that he has been “walking…a lot” immediately following his knee injury. Walking is considered passive movement and, provided it does not cause or significantly worsen pain, can be a great way to restore confidence while also aiding recovery.

  • A 2018 study argued that continuing with a workout routine after injury can help provide structure to your health habits and maintain a positive outlook. (2)

Getting your steps in will also help you maintain your general physical activity levels instead of resorting to sedentary behaviors while injured.

Our tester walking on a treadmill.

[Related: Best Running Shoes]

Exercise (to Tolerance)

“A couple days after my injury, I limped to the gym,” Shallow said. Not so he could wear a badge of honor or brag about how tough he is — training and rehabilitation are simply closer cousins than most people think.

“I pushed my threshold for comfort on the injured leg and then trained my ‘healthy leg’ to failure,” Shallow continued. “In the next week or so, I should be back to where I was pre-injury without losing any strength.”

  • As long as you don’t overdo it, studies do show that continuing to train the injured area can speed up recovery. (3)

Other Voices: “Exercise increases blood flow, helping to shuttle inflammatory chemicals and waste products,” says Dr. Zachary Long, DPT and owner of The Barbell Physio. “Physical activity also releases endorphins, which have a pain-relieving effect all their own.”

Your First Move

What’s the common thread here? Taking an active role in your own rehabilitation, rather than letting time do all the work. Contemporary best practices for injury rehab align with the old adage; motion is lotion.

Before you pack up your gym bag, remember that all injuries are different, and what works for Dr. Shallow may not be relevant for you. Your best bet is to consult with a qualified physician instead of trying to mend an injury yourself.

Still, it’s helpful to see how the pros tackle things. For Dr. Shallow, falling off a curb is just a speed bump.

References

  1. Scialoia, Domenic & Swartzendruber, Adam. (2020). The R.I.C.E Protocol is a MYTH: A Review and Recommendations thesportjournal.org/article/the-r-i-c-e-protocol-is-a-myth-a-review-and-recommendations.
  2. Strömbäck E, Aasa U, Gilenstam K, Berglund L. Prevalence and Consequences of Injuries in Powerlifting: A Cross-sectional Study. Orthop J Sports Med. 2018 May 14;6(5):2325967118771016. doi: 10.1177/2325967118771016. PMID: 29785405; PMCID: PMC5954586.
  3. Welch N, Moran K, Antony J, Richter C, Marshall B, Coyle J, Falvey E, Franklyn-Miller A. The effects of a free-weight-based resistance training intervention on pain, squat biomechanics and MRI-defined lumbar fat infiltration and functional cross-sectional area in those with chronic low back. BMJ Open Sport Exerc Med. 2015 Nov 9;1(1):e000050. doi: 10.1136/bmjsem-2015-000050. PMID: 27900136; PMCID: PMC5117021.

Featured Image: @the_muscle_doc / Instagram

About Jake Dickson, NASM-CPT, USAW-L2

Jake is a graduate of the University of North Carolina at Wilmington with a B.S. in Exercise Science. He began his career as a weightlifting coach before transitioning into sports media to pursue his interest in journalism.

View All Articles

Primary Sidebar

Latest Reviews

Featured image for the Ironmaster Super Bench Pro V2 Review

Ironmaster Super Bench Pro V2 Review (2025): Our Expert’s New Favorite FID Bench

Titan T3 Power Rack Review

Titan T3 Power Rack Review (2025): An Expert-Approved Rig Beckoning to Budget-Minded Athletes

Our tester works out at the beach in preparation for the Rogue Resistance Bands Review

Rogue Resistance Bands Review (2025): Tested by a Certified Personal Trainer

Barbend tester Jake Herod works out on a Force USA Trainer

Force USA G3 Review (2025): Our Experts Tested This Compact All-In-One Rack for Small Home Gyms

BarBend

BarBend is an independent website. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. BarBend is the Official Media Partner of USA Weightlifting.

  • About Us
  • Advertise With Us
  • Contact Us
  • Facebook
  • Instagram
  • Twitter
  • YouTube
  • Pinterest

Sections

  • CrossFit
  • Strongman
  • Bodybuilding
  • Powerlifting
  • Weightlifting
  • Reviews
  • Nutrition
  • Training

More

  • BarBend Newsletter
  • BarBend Podcast
  • The Ripped Report
  • 1RM Calculator
  • BMR Calculator
  • Macros Calculator
  • Protein Calculator
  • Squat Calculator

Policies

  • Accessibility
  • Advice Disclaimer
  • Cookies Policy
  • Disclaimers
  • Disclosures
  • Editorial Policy
  • Privacy Policy
  • Terms of Use

Copyright © 2025 · BarBend Inc · Sitemap