Build Better Knees
4.9 (7 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
127 students enrolled
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Build Better Knees

The Ultimate Recovery Kit To Stop Knee Pain, Building Stronger Knees, And Getting You Running Again Pain-Free!
4.9 (7 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
127 students enrolled
Created by Manu Kalia
Last updated 8/2014
Current price: $10 Original price: $35 Discount: 71% off
5 hours left at this price!
30-Day Money-Back Guarantee
  • 1.5 hours on-demand video
  • 4 Supplemental Resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • Comprehensive Book 450+ Pages, Videos and Action Resources.
  • Learn Why Your Knees Hurt When You Run.
  • Learn Why Inflammation Is NOT Your Enemy.
  • Learn Why It's Not Knee Tendonitis.
  • Learn The Biggest Mistakes To Avoid When Designing Your Knee Exercise Program.
  • Learn How To Self-Treat Running Related Knee Injuries.
  • Learn How To Manage Patellofemoral Pain, Iliotibial Band Syndrome, Patellar and Quadriceps Tendon Repetitive Strain Injury.
  • Learn How To Build Stronger Healthier Knees.
  • Learn How To Injury-Proof Your Body And Recover Faster.
  • Learn Acupressure Massage, Detox Solutions And Herbal/Dietary Supplements For Better Health And Fitness.
View Curriculum
  • Regular practice of exercises and techniques discussed in the course.
Build Better Knees is a complete recovery kit that will guide you through the entire process of diagnosing your imbalances, providing you with specific clinical solutions to treat your knee injury, and getting you back to running pain-free. It’s a action-packed program filled with tons of great information.

It can help you recover from the four most common and debilitating running-related knee injuries: Patellofemoral Pain, Iliotibial Band Syndrome, Patellar Tendinosis and Quadriceps Tendinosis.

Here’s what’s inside:

Essentials on Pain and Inflammation
  • Learn how imbalances in your body’s systems cause pain and injury.
  • Discover the three different types of pain according to Ayurveda.
  • Appreciate why inflammation is important for proper healing.
  • Learn why icing an injury does more harm than good.
  • Understand why anti-inflammatory drugs slow down healing.
Holistic Perspectives on Recovery
  • Figure out what factors affect your post-injury recovery.
  • Identify the external and internal factors that make you susceptible to injury.
  • Understand what causes some people to recover faster than others.
  • Learn what it truly means to have a balanced body.
The Anatomy and Bio-mechanics of Running Injuries
  • Learn the anatomy of the knee joint and its surrounding muscles and tendons.
  • Understand the bio-mechanical and non-mechanical factors that cause running-related knee pain.
  • Discover the simple formula for knee pain and how to use it to fuel your recovery.
  • Know the three key components that make up a strong knee foundation.
Why Runners Get Knee Pain
  • Understand common signs and symptoms of knee injuries, even before they get serious.
  • Learn common causes of repetitive strain injuries and what to do about them.
  • Recognize the signs and symptoms that indicate your knee injury is something more serious.
  • Develop an in-depth understanding of the four common running-related knee injuries.
  • Figure out the pain generators and learn to assess your specific knee injury accurately.
Knee Pain Assessment
  • Learn to use the pain, functional impairment, and irritability scales to assess your running prospects.
  • Use ten mobility, strength and balance tests to figure out your weak areas and imbalances.
  • Read about the correlation among mobility, strength, and balance, and why it matters.
  • Discover where you should focus your knee rehabilitation efforts for maximum benefit.
Treatment Overview
  • Learn specific acupressure and scar tissue massage techniques to reduce pain/swelling and improve circulation.
  • Understand how heat therapy improves circulation and aids in faster recovery, as well as how to use it.
  • Acquire the ancient treatment skill of cupping to heal your knee injury.
  • Master shock absorption, balance and explosive training for improved running performance.
  • Learn the knee taping technique that has brought great knee pain relief to 90% of my patients.
Whole Body Remedies
  • Learn what foods are hard to digest and slow down recovery.
  • Become healthier and stronger by using Ayurvedic guidelines to improve digestion and detox.
  • Discover the ten different herbs and supplements that can help you recover faster and get stronger.
  • Familiarize yourself with one of the most powerful yoga sequences for a rejuvenating body-mind workout.
  • Learn why massage improves muscle-mass and has an overall anti-aging affect on the body.
Running Pain-Free
  • Understand the importance of cultivating the right mindset for getting back to running after your injury.
  • Discover the safest running technique to use after a knee injury, and why.
  • Experience a powerful warm-up chi circulation series to get your blood flowing before running.
  • Learn how to keep your healthy knee recovery going strong after the initial rehabilitation.
Who is the target audience?
  • The intended audience is anyone who suffers from knee pain or injuries, as well as anyone who is interested in learning how to treat others with knee pain.
  • Runners, Athletes and Individuals With Knee Injury.
  • Physical Therapists
  • Personal Trainers
  • Massage Therapists
  • Athletic Trainers
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Curriculum For This Course
11 Lectures
Build Better Knees Book
1 Lecture 00:00

Build Better Knees is a complete program that will guide you through the entire process of diagnosing your imbalances, providing you with specific clinical solutions to treat your injury, and getting you back to running pain-free. It’s a action-packed book filled with tons of great information.

Conventional treatments like surgery and medications are expensive, traumatic, and prone to errors. Don’t take those risks. Instead, choose to run and live pain-free by injury-proofing your body in a natural and effective way.

The therapeutic knowhow and techniques contained within this book have allowed my patients and me to continue running at a high level. I know they can help you achieve the same.

After working 15 years as a physical therapist, I felt there was something missing in the current medical system. I saw a lot of patients repeatedly coming back into the system, unable to conquer their issues with chronic injuries. I observed that the current medical system unfortunately focused more on treating patients’ symptoms and often neglected their underlying problems.

To treat my patients more effectively, I combined exercise science, physical therapy, and Ayurveda practices, which fundamentally transformed my practice. Using a holistic approach helps patients recover faster, stay healthier, and remain injury-free.

I created Build Better Knees to give people a comprehensive solution that they can use to take care of their knee injuries. I see this program working every day in my practice. With dedication, it will work for you.



CHAPTER 1 - The Origins of Knee Pain

CHAPTER 2 - A Call to Arms (and Knees)

CHAPTER 3 - A Holistic Approach That Works


CHAPTER 4 - Understanding Pain

CHAPTER 5 - Inflammatory Process

CHAPTER 6 - Holistic Perspectives on Recovery


CHAPTER 7 - The Anatomy and Biomechanics of Your Knees

CHAPTER 8 - Why Runners Get Knee Pain, Part 1: A Weak Foundation

CHAPTER 9 - Why Runners Get Knee Pain, Part 2: Overload

CHAPTER 10 - Types of Running Knee Injuries


CHAPTER 11 - Level of Injury

CHAPTER 12 - Mobility, Strength, and Balance Assessment


CHAPTER 13 - Treatment Options: An Overview

CHAPTER 14 - Knee Massage

CHAPTER 15 - Heat Therapy

CHAPTER 16 - Cupping Therapy

CHAPTER 17 - Therapeutic Exercises

CHAPTER 18 - Kneecap Mobilization

CHAPTER 19 - Low-Impact Cardio

CHAPTER 20 - Knee Taping


CHAPTER 21 - Diet and Healing

CHAPTER 22 - Herbal and Dietary Supplements

CHAPTER 23 - Yoga and Meditation

CHAPTER 24 - Abhyanga (Ayurvedic Self-Massage)


CHAPTER 25 - Getting Back to Running

CHAPTER 26 - Living Pain-Free







The ideas, procedures, and suggestions in this book are not intended as a substitute for the medical advice of your trained health professional. All matters regarding your health require medical supervision. Consult your physician before adopting the suggestions in this book, as well as about any condition that may require diagnosis or medical attention. The authors and publishers disclaim any liability arising directly or indirectly from the use of this book.

Notice of Liability

In no event shall the author or the publisher be responsible or liable for any loss of profits or other commercial or personal damages, including but not limited to special incidental, consequential, or any other damages, in connection with or arising out of furnishing, performance or use of this book.


Throughout this book, trademarks are used. Rather than put a trademark symbol in every occurrence of a trademarked name, we state that we are using the names in an editorial fashion only and to the benefit of the trademark owner with no intention of infringement of the trademarks. Thus, copyrights on individual photographic, trademarks, and clip art images reproduced in this book are retained for their respective owners.


Copyright © 2014 by Manu Kalia. All rights reserved, including the right of reproduction in whole or in part in any form. No parts of this book may be reproduced in any form without written permission of the copyright owner.

The author and publisher have used their best efforts in preparing this book and the instructions contained herein. However, the author and the publisher make no warranties of any kind, express or implied, with the regard to the information contained in this book, and specially disclaim, without limitation, any implied warranties of merchantability and fitness for any particular purpose.

Build Better Knees Book
456 pages
Build Better Knees Recovery Kit Videos
6 Lectures 33:32

This Video will show 10 strength, Mobility and Balance assessments.

1. Single Leg Bridge / Bridging With Single Leg Lift

2. Functional Squat / Full Squat With Arms Overhead

3a. Single Leg Balance / Single Leg Squat

3b. Single Leg Squat or “Pistol Squat”

4. Functional Lunge Test / Ankle Mobility Test

5. Push-up Plus Test - Core and shoulder strength

6. FABER Test - Hip mobility test

7. Straight Leg Lift / Hamstring Mobility

8. Seated Trunk Rotation - Spine and rib cage flexibility

9. Thomas Test - Hip flexor mobility test

10. Terminal Knee Extension / Knee Extension Range Of Motion

Preview 12:52

This is our super stretch for getting hip flexion or bending at the hip joint and it's a more advanced technique.

Hip Flexion Super Stretch For Improving Hip Mobility Video

This is a higher-level functional squat exercise with a diagonal resistance. This is to be done once your joint can handle squatting. It is also very helpful to strengthen for athletic events or sports.

Squatting With Resisted Diagonal Pulls - Whole Body Strengthening Video

This video demonstrates a series of cross friction massage techniques to improve tissue mobility, break down adhesions and improve circulation. These are especially helpful if you're suffering from chronic tendon injuries that are often very common in runners and athletes. We are going to go over massage techniques for 5 different injuries.

Massage Techniques For Patellofemoral, Patellar and Quadriceps Tendon Pain Video

This is one of my favorite taping techniques, and I'd say about 90% of my patients who use this taping technique benefit from it. It is great for patellofemoral problems, patellar tendinosis and all sorts of other knee injuries.

I have used it after surgery for patients with total knee replacements. Very simple technique and you can do it yourself.

Taping Technique For Knee Pain Video

This is an enhanced yoga sun salutation series. Those of you who do yoga know the basic sun salutation poses. I've added a couple of other movements to incorporate some rotations into the series. This series is a great way to finish off your exercise routine, run or participate in an athletic event. It can be done as a cool down, but you can also do it as a general mobility and strengthening routine. It also helps you "get in the zone" before your run.

Yoga Enhanced Sun Salutation Series Video
Action Resources
4 Lectures 43:52

15-Minute Runners Warm-Up Routine
22 pages

Yoga For Runners
11 pages

Manu Extended Interview On Treating Knee Injuries Video
About the Instructor
Manu Kalia
4.9 Average rating
7 Reviews
127 Students
1 Course
Physical Therapist and Ayurveda Herbalist

For the past 20 years I have been working in the medical and fitness fields as an Exercise Science expert, Physical Therapist and Ayurveda Herbalist (East Indian Holistic Medical System). This has allowed me to combine the ancient wisdom of Ayurveda with western medicine concepts of Physical Therapy and Exercise Science to treat patients with complex orthopedic and neurological injuries.

I have also trained both athletes and general population for optimal fitness and wellness. As a speaker and medical professional I have taught this integrated approach to health and wellness to people of all backgrounds and age groups with various health problems.

I am a Clinical Ayurveda Herbalist, having studied both in India and the United States with the world renowned Ayurvedic physician Dr. Vasant Lad and at the Ayurveda Healing Arts Institute of the Medicine Buddha Healing Center. I have a Master of Physical Therapy degree from the American Physical Therapy Association.

My advanced training involved specialization courses in clinical assessment and treatment techniques involving manual therapy, rehabilitation, injury prevention and exercise/fitness. I also hold a Bachelor of Science degree in Exercise Physiology with special emphasis on nutrition and exercise science for elite athletes and the general population