Over the last few months, we've been receiving lots of requests for movement tutorials and video routines. We've also been fielding questions about what to do for different types of pain. With that in mind, we've been working with physical therapists and trainers to create targeted video programs you can follow along and do from home. Today, we're excited to launch our Knee Pain Relief Program!
What is it?
Our Knee Pain Relief Program is a four-week program designed to improve your range of motion, flexibility, and strength, so you can have strong, healthy knees. Made up of seven videos from our resident physical therapist, Jenna Ellis, this program gives you ten-minute routines that can be done daily or every other day.
This program will help you to:
Understand what causes knee pain
Improve flexibility in tight muscles that limit your knee joint
Re-educate the muscles surrounding your knee to work correctly
Achieve full range of knee joint motion with proper movement mechanics
Is this program for you?
This program was designed for anyone who...
is currently dealing with knee pain.
is looking to protect their knees from future injuries.
wants a short, daily routine to keep their knees healthy.
What to expect:
Like our Foundations Program, this program is based on the ABCs of healthy movement; alignment, balance, and coordination. All three parts include an instructional video with in-depth, slow-paced explanations of each exercise as well as a follow-along video with music and a timer to guide your sessions.
Part one and week one are all about practicing perfect alignment. That means doing holds. No quick movements, reps, or equipment changes – just getting comfortable in the positions. Since knee pain tends to be rooted in tightness and weakness, the postures we’ve chosen for this program work to stretch and strengthen the muscles around your knees. This will put your body in a better starting position and give you the strength you need for everyday movements like lifting a box or getting up and down while gardening.
Part two and week two focus on maintaining proper alignment and balance as you move. Working with the same postures as part one, part two incorporates reps (repeated movements) and guides you as you move between start and end positions. The goal here is to learn how your body behaves and feels while moving with correct posture.
Part three makes up weeks three and four of the program. In this part, you’ll continue with reps, work on coordination, and ramp up the intensity. The goal of this last part is to challenge yourself, build endurance, and increase your power.
How much time will it take?
All of the routines in this program are meant to be completed in ten minutes or less.
To make the corrections stick, we recommend you do these routines daily or every other day. (You need to convince your body to change by repeating the correct movement over and over until it becomes normal!)
The three parts of the program are mapped out to span four weeks, but we encourage you to listen to your body and go at your own pace. Maybe that means spending an extra week or two in Part Two of the program – maybe that means continuing to do Part Three for years to come. Do what feels right for you.
How to get started:
For this program, all you’ll need is a Primal 7 system and the seven videos below.
Essentially, the instructional videos are all about learning and the follow-along videos are all about doing. Be sure to watch the instructional videos first, so you can complete the follow-along videos with perfect form.
BEFORE YOU BEGIN: GET TO KNOW YOUR KNEES
WEEK 1: ALIGNMENT
WEEK 2: BALANCE
WEEKS 3-4: COORDINATION
About the Instructor:
Jenna Ellis is a Physical Therapist. Throughout her ten-year career, she has specialized in orthopedics, post-op surgical patients and young athletes. Jenna has also worked in the homecare setting and loves getting people of all ages back to the game of life. Prior to becoming a Physical Therapist, she was an Athletic Trainer working with high school and college-level athletes.
Jenna obtained her Bachelor’s Degree in Sports Medicine Athletic Training from the University of South Florida in 2007 and then went on to graduate from the University of Central Florida with a Doctorate in Physical Therapy in 2010.
You can learn more about Jenna here.
We hope that our Knee Pain Relief Program helps you not only relieve your knee pain but also improve your everyday movements and Conquer Your Can’t. We’d love to hear about your progress and are always open to suggestions as to what we can do to make our programs better. Whether you want to share an update, request a new program, or give us feedback, don’t hesitate to reach out.
You can email us at firstname.lastname@example.org or call us at 512-899-2054.