Olivia "Livvy" Dunne is an Instagram influencer with over 5 million followers. But before becoming a social media star, Dunne built her reputation as an artistic gymnast.

In March 2025, Dunne suffered a significant avulsion fracture of her patella (kneecap), an injury where a tendon or ligament pulls a fragment of bone away from the main kneecap.

'Livvy' posted her entire knee rehab workout routine, which usually begins with a treadmill warm-up followed by a core sequence. She utilizes a strategy to rehab her fractured kneecap, focusing on building enough leg support to avoid surgery.

How Livvy Dunne is rebuilding strength after injury

Livvy Dunne's approach combines low-impact cardiovascular work, targeted leg strengthening, and advanced core stability exercises.

Let's take a look at 'Livvy's smart workout strategy for a fractured knee.

Knee Rehab & Leg Strengthening Routine

Dunne's specific "knee rehab workout" focuses on high-repetition or isometric holds to strengthen the muscles surrounding the joint: 

• Dumbbell Lunges: 10 repetitions on each leg to build independent leg strength.
• Single-Leg RDLs (Overhead): 5 reps per leg while lifting each leg to challenge balance and posterior chain stability.
• Curtsy Squats: 5 reps per leg to target hip and knee stability.
• Sumo Squats: 5 "slow" reps to maximize time under tension and control.
• Lunging Back Leg Hovers: 15-second holds per leg to build isometric endurance in a weakened position. 

Warm-up & Mobility

To safely prepare for training, she prioritizes joint health and gradual activation:

• Treadmill Warm-up: Most sessions begin with walking to increase blood flow.
• Anti-Gravity Treadmill: She has utilized specialized equipment like anti-gravity treadmills to reduce impact during the recovery phase.
• Ankle & Leg Mobility: Specific mobility drills are used to protect against related injuries, such as Achilles tears, and ensure proper movement patterns.

Core & Recovery Support

Dunne maintains her gymnastics-level core strength with a 5-minute "bulletproofing" sequence three times a week: 

Recovery Tools: Her regimen is supplemented by sauna sessions for sleep and muscle recovery, massage therapy, and pool-based workouts to maintain fitness without joint strain.

Hanging Leg Lifts: 20+ controlled repetitions.

Plank with Hip Taps: 1 minute.

Triceps V-ups: 3 sets of 15 reps.

As Dunne continues her recovery journey, her structured rehab routine highlights how patience, controlled training, and smart recovery strategies can help athletes rebuild strength and return stronger after injury.

Along with her workout, she also maintains a pretty stable and healthy diet. The 22-year-old revealed that nutrition is just as important as her workout routine.

Her meals mostly consist of protein and veggies, which have helped her feel “better than ever right now.”

What are your thoughts?

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Written by

Proma Chatterjee

Edited by

Joyita Das