I just added skimble to my phone to enter a workout my physical therapist recommended for the same reasons. I'm 48, have osteo arthritis, have had several scopings in one knee and by all accounts I'm queued up for an eventual knee replacement if I ever want to play Ultimate again...
The trouble I'm having with Skimble is that these prepackaged programs don't fit so I'm left with building a program of my own with the available excercises. Add to that not all the excercises I have in the recommended program aren't in the database of excercises. So the answer is I have to make my own, I'm working on that now.
Here's the work out I was given for my injury /problems (meniscal tears/ osteo arthritis / bad patellar tracking):
Warm Up: 5 minutes of your choice of cardio easy pace (elliptical, bike, jog if tolerable)
Hug the World, Hug Yourself
Reverse Hacky Sacks
Leg Swings (forward and sideways each side)
Choose 3 days of the week to do each session (i.e. Mon, Wed, and Fri)
Do each exercise for 30 seconds X2
v Reverse fly with Triceps extensions alternating
v Lunge Kicks 5 one each side
v Seated Oblique Reaches with weight
v Fire Hydrants with Donkey Kick
v Biceps Curls 3 (in, out, hammer) variations with dumbbells
v Overhead Squats with plates or dumbbells
v Single Leg Bridges (modification- double leg)
v Lawn Mower with dumbbell 8 each side (modification: no weights)
v Walking Push Ups (modified- knees bent or stationary pushups)
v V-Ups (double, single legs or knees)
v Bent Over Posterior Rows with weights
v Alternating planks (up downs) continuous (modification: on knees, advanced: single leg)
v All Fours on hands and knees
v Step Ups with kick 10 times each leg (modification: step ups only) CAREFULLY DOWN!
v High/Low push Ups (modification: regular push-ups or on knees, advanced: feet on box)
v Speed ladder 2-1-2 jumps, jump forward 2, jump backward 1, jog at end (modification: jump 2 forward, jump 1 backward)
v Wall Shuffle and 5 jumps (modification: shuffle and squat/reach)
v Single leg Bird Feeders holding one dumbbell 10 each side (advanced: with single leg squats, modification: double leg Bird Feeder or without weight)
v Matrix Lunges with dumbbells (keep knees over feet)
v Standing Reverse Chest Flies with dumbbells (advanced: single leg)
v Forward Lunge Kicks 8 on each side (modification: no kicks)
v Mountain Climbers alternating (on hands or standing)
v Goblet Squats with dumbbell overhead press up (modification: no press up, advanced: forward/backward jump)
Did u ever create/find thus workout? I too have a really bad right knee; making lunges, jumps, & repetitive squats quite difficult.