Strong Knees: Eliminate Knee Pain

An exercise prescription for healthy knees
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  • Lectures 22
  • Length 1 hour
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
    Certificate of Completion
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About This Course

Published 10/2016 English

Course Description

Knee pain relief is just a course away.  Created by physical therapist, Chantal Donnelly, this simple strengthening and stretching program will help you eliminate knee pain by targeting the muscles that protect the knee joint.  Chantal will not only guide you through knee exercises and stretches to eliminate knee pain, but she will explain why the exercises work in a clear, understandable way.  Her explanations, along with he anatomy graphics of the knee muscles and hip muscles, will help you get a better understanding of your knee dysfunction and motivate you to do the rehabilitative knee exercises in this course.  You will learn simple beginning and intermediate knee pain exercises which will give you the tools you need to stop the joint pain your are experiencing with activities such as:

  • knee pain with going up stairs 
  • knee pain with going down stairs
  • knee pain with sitting
  • knee pain while walking   

This 50-minute program was designed to help you prevent chronic, aching knee pain. In it, you will find the following:

  • Explanation of the muscles that support the knee
  • Instruction in exercises to prevent and eliminate knee joint pain (including gluteus medius exercises and gluteus maximus strengthening)
  • Knee stretching routine for knee pain cessation
  • A short, 7-minute workout routine for stopping knee pain
  • Proprioceptive exercises for knee rehabilitation
  • Instruction on self-massage of the Iliotibial Band

This course is appropriate for any fitness level.  You have waited long enough for your knee symptoms to miraculously go away.  Now is the time to actively pursue knee pain relief.  Strong Knees will guide you along on your road to recovery.  

What are the requirements?

  • Students will need a towel, a chair and a stretching band or strap

What am I going to get from this course?

  • Understand which muscles are involved in knee pain
  • Stretch the key muscles that get tight and cause knee pain
  • Strengthen the key muscles that, when weak, cause knee pain.
  • Perform a quick 7-minute workout to eliminate knee pain.
  • Release the Iliotibial band to decrease knee pain.
  • Improve balance and proprioception around the knee.

Who is the target audience?

  • Anyone with knee pain.

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.


Section 1: Introduction
Section 2: Strengthening The Quads, Hip Adductors and Hip Flexors
The Quad, Hip Adductor and Hip Flexor Lecture
Modified Straight Leg Raise Exercise (Strengthen Quads, Hip Adductors & Flexors)
Wall Slide Exercise
Section 3: The Hamstrings
The Hamstring Lecture
The Bridging Exercise (Hamstring Strengthening Level 1)
Bridge Exercise With Chair (Hamstring Strengthening Level 2)
Section 4: The Calf Muscles
The Calf Muscle Lecture
Double Heel Raise Exercise (Calf Strengthening Level 1)
Single Heel Raise Exercise (Calf Strengthening Level 2)
Section 5: The Gluteus Medius
The Gluteus Medius Lecture
Clams, Side Leg Lifts and Side Leg Circles (Strengthening of Glut Medius)
Section 6: The Gluteus Maximus
The Gluteus Maximus Lecture
Standing Hip Extension (Strengthening the Glut Max Level 1)
Prone Hip Extension (Strengthening Glut Max Level 2)
Section 7: Stretching For The Knee
Stretching - Part 1
Stretching - Part 2
Section 8: 7-Minutes To Save Your Knees
7-Minutes To Save Your Knees (The Express Workout)
Section 9: Proprioception Exercises
Proprioception Exercises
Section 10: Massaging The Iliotibial Band
Self Massage of the Iliotibial Band (with a tennis ball)
Section 11: Conclusion
The Credits

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Instructor Biography

Chantal Donnelly, Physical Therapist and Creator of the Strong Knees DVD (Gaiam) and Pain Free at Work

Chantal is a physical therapist and owner of Body Insight Inc.  Besides Pain Free at Work, she is also the creator of the Strong Knees DVD. 

Master’s in Physical Therapy -  Mount Saint Mary’s College, Los Angeles, California.   
Bachelor’s in Psychology -  Occidental College, Los Angeles, California.
BS minor in Kinesiology – Occidental College, Los Angeles, California.

* Certified Massage Therapist since 1993. 
* Pilates Certified Instructor (from BASI) since 2002.

Chantal is involved in clinical research projects at Mount St. Mary’s College in Los Angeles, studying the topics of Urinary Stress Incontinence and Pilates.

Faculty Position

  • Chantal is a faculty member for the Doctor of Physical Therapy program at Mount Saint Mary’s College, where she teaches classes in soft tissue mobilization and Pilates for Rehabilitation.

Health and Wellness Expert
Chantal has been featured as a wellness expert in
Women’s Day Magazine, Women’s World Magazine, Alternative Medicine Magazine, Oxygen and The Morning Call. Her DVD Strong Knees was voted one of the best workout DVDs of 2010. 

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