The 4 Things You’re Missing in Knee Rehab (Even If It Doesn’t Hurt Anymore)

No knee pain? You might still be failing rehab.In Episode 22 of Past Your Prime, Craig and Alex break down the most common mistake in knee recovery: assuming that once the pain is gone, you’re ready to get back to life. Spoiler—your knee disagrees.Using Alex’s recent flare-up as a case study, Craig explains why true recovery depends on more than just how your knee feels. You’ll learn the four metrics every athlete and active adult needs to pass before getting cleared: full extension, no swelling, full flexion, and quad strength.They also dig into the real reason cortisone shots create long-term problems, how swelling shuts down your quad, and why glute training isn’t the fix everyone thinks it is.Whether you're recovering from injury or just want knees that last, this one’s a must-listen.We cover:– Why "pain-free" doesn’t mean "problem-free"– The 4 clinical signs you need to clear before resuming activity– How to test your own knee extension– What joint swelling does to your quad (and how to reverse it)– Why cortisone can feel like a miracle—and still ruin your joint– How to create a positive rehab loop (instead of a doom loop spiral)– The real role of glutes in knee recovery– When to use heel lifts, ideal knees, and quad primersResources:👉 Check out pastyourprime.com for knee tools, training programs, and recovery content.Past Your Prime is the podcast for active adults balancing training, rehab, family, and real life.Hosts Craig Smith (PT & coach) and Alex Keicher (pro athlete & busy dad) unpack real-world strategies to overcome injuries, stay strong, and keep moving—even when life gets chaotic.💡 Join the community: pastyourprime.comFollow us on Instagram:📲 Alex – @spikerkeicher📲 Craig – @craigsmithPT