Starting knee rehab can feel a bit overwhelming—especially if you’re in pain, just had surgery, or simply don’t know what to expect. But the truth is, a biokinetics session is designed to be empowering, not intimidating. It’s about helping you move confidently and safely again with a science-backed, movement-based approach tailored to your recovery.
Here’s what a typical session looks like, and what you can expect during your journey back to pain-free movement.
What Is Biokinetics and How Can It Help Your Knee?
Biokinetics is a form of movement therapy that uses exercise and rehabilitation principles to treat and prevent injuries.
For knee rehab, this means restoring proper movement patterns, building strength, improving stability, and ultimately helping you return to the things you love—whether that’s running, hiking, or simply walking without pain.
You won’t find quick fixes here. Instead, biokinetics focuses on long-term recovery, teaching your body how to move better so you stay stronger, longer.
👉 Learn more about recovering after surgery in our article How Biokinetics Helps After Knee Surgery.
What Happens During Your First Appointment?
Your first biokinetics appointment is about getting to know you—your body, your injury, and your goals. Here’s what you can expect:
- Medical and Injury History
We’ll ask about your knee injury or surgery, previous rehab experiences, and any scans or reports you’ve had. This helps us understand where you’re starting from. - Movement Assessment
We’ll look at how you walk, squat, lunge, and balance. We’ll test flexibility, strength, and mobility to get a full picture of how your body is working. - Pain or Instability Testing
If needed, we’ll gently assess what movements trigger discomfort or weakness. Everything is done at your pace—no painful prodding or surprise tests. - Goal-Setting
Whether you want to get back to sport, go on holiday pain-free, or feel stronger climbing stairs, we’ll help you set meaningful, realistic goals.
👕 What to wear: Just comfy gym clothes and takkies—you don’t need any fancy gear.
How Your Personalised Knee Rehab Plan Works
Everyone is different, which means your rehab plan will be uniquely yours. After your assessment, we’ll map out a plan that fits your injury, your goals, and your timeline.
Typically, your plan will follow a progressive path:
- Mobility and activation to reduce pain and restore normal movement
- Strength work to build control in the quads, glutes, and hamstrings
- Functional and sport-specific exercises to return you to your activities safely
We regularly update your plan based on your progress, so you’re never stuck doing the same exercises for weeks on end.
📅 Curious about the full recovery journey? Read our guide on the ACL rehab timeline to understand your ACL recovery phases.
What a Typical Biokinetics Session Looks Like
Once your plan is in place, most sessions follow a clear, consistent structure:
1. Warm-Up and Mobility Drills
We begin with gentle activation exercises and mobility drills to prepare your joints and muscles. This might include band work, foam rolling, or targeted stretches.
2. Strength or Rehab Work
This is the core of your session. You’ll work through exercises that match your rehab phase—like Bulgarian split squats, step-downs, or banded lateral walks. Each one is explained clearly and adjusted to your level.
3. Progress Tracking and Education
We’ll check your form, make any needed tweaks, and explain how each movement supports your recovery. You’ll leave knowing exactly what to work on and why.
🕒 Sessions last about 45–60 minutes and are typically one-on-one, but some clinics offer small group formats too.
How Often Do You Need to Come In?
Most clients start with 1–2 sessions per week in the early stages of rehab. As your knee strengthens and confidence builds, sessions often taper down to once a week or every two weeks.
In between, you’ll be given home exercises to keep your recovery going strong. These are short, practical routines designed to fit your schedule—and you’ll be supported every step of the way.
Ready to Take Your First Step?
Rehab doesn’t need to feel like a mystery. Whether you’ve just had surgery or you’re tired of living with knee pain, biokinetics offers a supportive, science-based path back to movement.
👉 Book your first biokinetics session today or reach out with your questions—we’re here to help you move better, feel stronger, and recover with confidence.