Table 4.

Rehabilitation Progression Days 12-22

PAIN/EFFUSION MANAGEMENT
RICE p.r.n
SAILING-SPECIFIC
Simulated Hiking
2 bouts 1 min
1 bout 2 min
Progressed to 3 bouts of 3 min by day 22
ENDURANCE
Warm-up cycling progressed to full aerobic sessions (10 min progressed to 30 min)
STRENGTH
Closed-Kinematic Chain PREs and OKC Quadriceps in pain-free ROM
Initial Exercise	Sets × Reps	Load	Rest	Progression	Sets × Reps	Load	Rest
Unilateral Step-Downs	--	--	--	Walking Lunges	3×12	--	30s
Body Weight Swat	--	--	--	Squats on _ balance ball	3×12	--	90s
Standard Squat with resistance	3×14	45lbs	90s	Same exercise	3×14	110lbs	90s
OKC Leg Extension	--	--	--	Same exercise	3×14	88lbs	30s
Leg Press	--	--	--	Same exercise	3×14	160lbs	90s
Bilateral Leg Curl	--	--	--	Same exercise	3×14	90lbs	30s
Unilateral Reverse Leg Curl on ball	2×12	--	120s	Same exercise	3×14	--	30s
OKC Hip abduction/adduction/flexion/extension	--	--	--	Same exercise	3×14	108lbs	60s
MOBILITY/FLEXIBILITY
Maintain patellar mobility
Maintain flexion ROM
Hamstring Quadricep Iliopsoas Gastroc/Soleus stretching
NEUROMUSCULAR RE-EDUCATION
Single leg balance advance to Eyes open for 3 bouts in 60s with 90s rest
Eyes closed for 3 bouts in 40s with 120s rest
Standing balance/proprioception progressed to unilateral compliant surface training with medicine ball catch/throw or trainer perturbation for 3 bouts in 30s with 90s rest
CONDITIONING
Reintroduce jog on treadmill 5min progressed to 15 min
Progress to running basketball court lengths × 10 @ 50% full speed
Upper body and core program
Agility quick feet ladder progression for 3 bouts in 20s with 20s rest
Reintroduce road bike progressed to 45min
ON WATER
Sailing while braced in light conditions progressed to moderate conditions (light to moderate hiking demand 3-14 knots windspeed8,9)