MADE FOR EVERYDAY PEOPLE READY TO MOVE PAIN-FREE AGAIN

The Knee Pain Program is a structured 2-phase system designed to help you reduce pain, restore mobility, and rebuild strong, stable knees—in as little as 8 weeks. It’s practical, accessible, and built to meet you where you are.

MORE SPECIFICALLY, THE PROGRAM IS DESIGNED TO: 

• To eliminate chronic or recurring knee pain by restoring joint function from the ground up. Through a practical, progressive program system. It guides you step-by-step toward stronger, more resilient movement—at your own pace.

• Step by step the program will transform your knees:

• Relieve pain and stiffness with daily mobility and tissue-release techniques

• Restore joint mechanics by rehydrating and decompressing the knee using flossing

• Improve stability and control through isometric and co-contraction strength work

• Rebuild movement confidence through safe, progressive loading

• Offer a consistent structure that adapts to your history, ability, and recovery timeline

HOW IT WORKS

The program is built around 2-phase progression with a clear path from foundational control to full-range strength.

(click on each week phase to see more details):

IS THIS PROGRAM DESIGNED FOR YOU?

Let's do a recap. This program is ideal for you if:

• You struggle with recurring or chronic knee pain
• You’ve been sidelined by injuries or overuse
• Your knees feel stiff, achy, or unstable
• You want a simple, daily routine that works
• You’re tired of short-term fixes and need a long-term solution

WHAT YOU'LL GAIN:

• Reduced pain and stiffness
• Improved knee joint mobility
• Stronger, more stable lower body mechanics
• Confidence to return to stairs, running, walking, or lifting
• A plan to progress at your own pace

WHAT'S INSIDE?

Before You Start
• Knee Flossing Protocol – Rehydrate joints, release tension, and restore mobility
• Perform daily (or multiple times per day if pain is severe)

Phase 1: Mobility & Knee Movement Recode

• Duration: 4 Weeks
• Focus: Joint decompression, short-range strength, and isometric control
• Sessions:
  • Daily Mobility
    
  • Short-Range + Isometric Strength
  • Knee Flossing (daily)

Phase 2: Strength & Resilience
 

• Duration: 4+ Weeks
• Focus: Mobility + Strength progression for long-term resilience
• Sessions:
  • Mobility Phase 2
    
  • Isometric + Co-Contraction Strength
    
  • Quad + Posterior Chain Strength
    
  • Continued Knee Flossing

WHAT MAKES THIS PROGRAM WORK?

✔ Uses daily knee flossing for deep tissue release + joint rehydration
✔ Builds strength where you need it: short range + co-contractions
✔ Includes mobility, stability, and strength—no steps skipped
✔ Progresses only when you're ready—guided by the Knowing When to Progress section
✔ Consistency over speed: move at your pace, but don’t stop showing up

WHAT COMMON KNEE ISSUES THIS PROGRAM CAN HELPS WITH?

✔ Patellofemoral Pain Syndrome (Runner’s Knee)

✔ Patellar Tendinopathy (Jumper’s Knee)

✔ Knee Osteoarthritis

✔ Meniscus Irritation or Degeneration

✔ Ligament Sprains or Instability (ACL, MCL, etc.)

✔ Knee Stiffness and Limited Range of Motion

✔ Quad Dominance and Poor Co-Contraction

✔ Poor Joint Hydration and Fascia Restrictions

✔ Compensatory Patterns from Hip or Ankle Dysfunction