KNEE PAIN

Knee pain is the second most common cause of chronic pain.
Between 15 and 20% of people are afflicted with knee pain.

  • Perform the exercises below daily if possible (at least 3x/week!).
  • Limit stress on the knee by aligning / tracking your knees with your toes during activities.
  • Stop any exercise that makes the pain worse.
  • Reduce inflammation with compression and ice/flushing as necessary.
  • Not sure if these exercises are for you? Contact me!
  • Download and print the PDF version of this toolkit HERE.
  • Click on the exercise image for a HOW TO VIDEO tutorial!

REGAIN THE RANGE

Move through as full of a range as possible. 4-8 reps of 5-10 second holds.

Hip Prep

Assisted Deep Squats

STRENGTHEN IT

Perform each exercise for 45-60 seconds (or 8-12 reps), for 2-3 sets.

Reverse Lunge

Ball Squeeze

Hamstring Curls

Side Plank

CALM IT

Hold each stretch for 60-90 seconds.

Quad Stretch

Wall Hamstring Stretch

Wall Adductor Stretch

Wall Glute Stretch

NOW WHAT?

DID THESE EXERCISES HELP YOU?

Let me know the results!

CAN THEY HELP SOMEONE YOU KNOW?

Pass this on to your friends, family, coworkers, etc.

ARE YOU STILL IN PAIN?

Contact me for a complimentary assessment. You have nothing to lose, except the pain you have!

BOOK CONSULT
EMAIL ME