7-Day Knee Pain Solution
Knee pain is often a downstream effect of weakness somewhere else—most commonly, the hips and ankles. Instead of masking symptoms or overstretching tight tissues, FIS TV helps you address the root causes by rebuilding the muscles that control and protect the knee joint.
These 7 workouts begin with isolated isometric holds to target key stabilizers—like the glute medius, hip flexors, and ankle dorsiflexors. Once we activate these muscles, we layer in integrated isometrics and multi-joint patterns to improve the way your body handles everyday movements. You’ll finish the week with gentle calisthenics that improve gait, balance, and functional strength—all without impact or forceful motions that aggravate your knees.
At FIS TV, we help you understand how strength creates stability in the joints, and how improving muscle contractions can reduce compression and irritation. This is not rehab—this is pre-hab. And it works.
Schedule: One Video a Day for 7 days
Skill Level: All levels
Duration: 15 minutes
Equipment: Yoga Block (or Pillow), Small Sponge Ball (or Pillow), chair, blanket (if needed), Yoga Strap (or any belt/sash)
Video Content in this section:
Day 1. Video 310 | Isometric Hip and Core Boost (15 mins)
Day 2. Video 510 | Hip and Knee Flexion Boost (15 mins)
Day 3. Video 318 | Isometric Knee Boost (15 mins)
Day 4. Video 498 | Isometric Knee Flexion Boost (15 mins)
Day 5. Video 487 | Express Chair Yoga for Hips (15 mins)
Day 6. Video 438 | Mobility: Supination (15 mins)
Day 7. Video 437 | Mobility: Pronation (15 mins)
Small Pilates Sponge Ball: https://amzn.to/3Sgrr8r
Yoga Block: https://amzn.to/3ewJAJK
Mexican Blanket (Yoga): https://amzn.to/3iGLoDE
Yoga Strap (10 feet): https://amzn.to/3eymL8F
-
Day 1 Knee Pain Solution (15 minutes) with Lauren Eirk
On the first day of the Knee Pain Solution plan, the goal is to activate any muscle weaknesses around the knee joint itself before going right into knee exercises. This is a smart strategy for knee pain, since the knee is often the reactive joint that has to absorb stresses from nearby joints th...
-
Day 2 Knee Pain Solution (15 minutes) with Lauren Eirk
On day two of the Knee Pain Solution Plan, we are moving into activating muscles that flex / bend the knee and hip joints. To create some of these reistance exercices, I will incorporate the sponge ball. There is a link below if you want one for yourself. A small pillow can also work.
When we...
-
Day 3 Knee Pain Solution (15 minutes) with Lauren Eirk
In this routine, we will focus on the muscles that straighten your knee and bend at the hip, strengthening the hip and knee extensor muscles. We will use use resistance coming from bodyweight, a thigh band (or any elastic band), and a sponge ball (or small pillow). Weakness in these areas can ca...
-
Day 4 Knee Pain Solution (15 minutes) with Lauren Eirk
Today we are incorporating a combination of knee extension and flexion to comprehensively strengthen the knee, reduce pain, and improve overall function.
This bodyweight routine incorporates the use of friction and a sponge ball (or a small pillow works). Weakness in these areas can cause los...
-
Day 5 Knee Pain Solution (15 minutes) with Lauren Eirk
In day five of the knee pain solution, experience in integrated approach to isometric resistance training, incorporating multiple joints at once. We will use a Yoga block (or small pillow), a Yoga Strap (or any belt / sash from a robe), and a chair.
Knee pain is often caused by immobility from ...
-
Day 6 Knee Pain Solution (15 minutes) with Lauren Eirk
In day six, we will be working on the knee and surrounding joints to help them to supinate better. Every joint can pronate and supinate, as muscles are constantly resisting and collapsing under gravity to give us the power to move.
The knee joint can suffer when other joints cannot do their j...
-
Day 7 Knee Pain Solution (15 minutes) with Lauren Eirk
In day seven, we will be working on the knee and surrounding joints to help them to pronate better. Every joint can pronate and supinate, as muscles are constantly resisting and collapsing under gravity to give us the power to move. When we cannot pronate efficiently, we cannot absorb enough el...
