KneeRescue: Exercise For Knee Pain

Name: KneeRescue: Exercise For Knee Pain
Rating: 4.7 (18 reviews)

knee pain physiotherapy strength and conditioning

Created byJory Joel

Last updated 9/2024

English

What you'll learn

Say goodbye to painful and useless knees
Get you back to the activites that you love
Improve your functional capacity in everyday life
Gain life time acess to a full rehabilitation program

Course content

5 sections • 22 lectures • 37m total length

get to know jory1:57
Meet George Orwell, owner of Biomark Rehabilitation, an injury rehabilitation specialist who transforms frustration into progress through sport, exercise, and hands-on clinical work with diverse athletes.
Disclaimer1:59
Course Outline1:25

Exercise 1A. Bridge4:26
Advance knee pain rehab with glute bridge progressions from double-leg to single-leg, squeezing at the top to fire the glutes and lift the hips, reducing knee load.
Exercise 2A. Hip Mobility1:34
Develop hip mobility through the lizard lunge variations, progressing from a basic squat to knee-off-ground positions, while keeping knee over ankle, hips square, and hip flexion with diaphragmatic breathing.
Exercise 3A. Hip flexor Strength1:30
Strengthen the hip flexors with a one-legged hip lift held isometrically, progressing from knee elevation to pure hip flexion. Build hip and knee resilience for the lower body.

Exercise 1B. SL Hip Bridge1:36
Master the single-leg hip bridge as exercise 1b to strengthen supporting muscles and alleviate knee pain within the KneeRescue program.
Exercise 2B. Horse Stance0:37
Develop abductors, hip flexors, and glutes with a knee-friendly horse stance that loads the lower limb with a 45-degree foot angle and holds in an isometric contraction.
Exercise 3B. Hip flexor Strength1:13
Strengthen the hip flexors with a kettlebell through hip flexion, maintaining constant tension, holding at the top, and progress by adding weight as you get stronger.

Exercise 1C. RDL1:21
Perform a balance-focused Romanian deadlift with a dumbbell in the left hand, hips back, chest down to stretch the hamstrings and glutes, while keeping the back straight.
Exercise 2C. lunge1:46
Progress to the split squat from the isometric lunge, emphasizing hip extension, balance, and a controlled back leg drive. Practice barefoot, with toes on the surface, maintaining knee control.
Exercise 3C. Hip Flexor Lifts1:48
Advance hip flexor strengthening with ground-based straddle lifts, using a gymnastic-inspired move to lift the foot while keeping the pelvis grounded, building knee resilience and reducing knee pain.
Exercise 4A. Squat1:37
Perform elevated heel squats with hips back and a straight spine, pressing into toes and heels to ease knee and back discomfort; use plates or books, add dumbbells for tasks.

Full rehab program PDF0:11
Foam rolling for knee pain6:16
Discover foam rolling techniques to ease knee pain and support targeted knee exercises in KneeRescue: exercise for knee pain.
Upper body mobility4:18
Improve upper body mobility to counter rounded shoulders from desk work. Use overhead band stretches to open pecs, pec minor, front delts, and biceps, with shoulder-blade engagement and neck protection.
knee movements0:27
Ligaments of knees1:39
Risk Factors for Knee Injury1:38
Muscles of the Knee1:23
What is Pain?2:26
A guide to healing your injury

Requirements

tools you will need are: resistance bands, kettlebell and a clear space in the gym or at home to train. This area will be known only for work.

Description

Knee Pain Alert!

Knee pain is an unwelcome companion for many of us, and the reality is that most will grapple with some form of knee injury. Left untreated, knee pain can significantly impact your quality of life, hindering you from engaging in the activities you cherish.

Whether you're an avid athlete or navigating the demands of everyday life, knee injuries can strike at any moment. It could happen at work, while caring for your children, or even in a seemingly random accident. Sometimes, luck just doesn't favor us, and injuries become a reality. When faced with such situations, acceptance is the first step – acknowledging the injury and prioritizing your health is crucial.

Ignoring knee pain and failing to undergo proper rehabilitation can turn a temporary setback into a lifelong struggle. We all know someone with "bad knees" because they neglected to take prompt action.

Introducing our comprehensive 12-week Knee Rescue Course – your ticket to bidding farewell to painful and uncooperative knees. Say no to frustration caused by unreliable advice and embrace our week-by-week guide. It's designed to guide you back to the activities you love while enhancing your functional capacity in everyday life.

Don't let knee pain dictate your lifestyle. Take control, prioritize your health, and embark on a journey to reclaim pain-free, functional knees.

Who this course is for:

people who are sick of hearing themselves complain about knee pain, who want to dedicate their free time to healing their knee pain for good.

KneeRescue: Exercise For Knee Pain

What you'll learn

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Course content

Introduction to Knee Pain and Injury3 lectures • 5min

Knee Rehabilitation Week 1 - 43 lectures • 8min

Knee Rehabilitation Week 4-83 lectures • 3min

Knee Rehabilitation Week 8-124 lectures • 7min

Course extras9 lectures • 18min

Requirements

Description

Who this course is for: