Day 1 Knee Pain Solution (15 minutes) with Lauren Eirk
7-Day Knee Pain Solution
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14-May-2025
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 that it is often not designed for.
Listen to the cues in this video about being gentle and taking it slow. This bodyweight routine is designed to wake up the muscles. Isometrics can reduce fatigue after exercise, work to prevent injury, and help manage your muscle strength. Isometrics are often used as a warm-up and precursor to adding any load and challenge to our body.
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Day 2 Knee Pain Solution (15 minutes)...
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.
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Day 3 Knee Pain Solution (15 minutes)...
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...
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Day 4 Knee Pain Solution (15 minutes)...
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...
