Knee-Friendly Strength: 8 Weeks for Sore Knees
An eight-week plan of ten gentle moves with a traffic-light pain rule, red flags, a morning-after check and a log. Not medical advice.
In Under $15
By Whole Life HQ4 parts · about 3,600 words · printable · read online
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Open4 printable pages, in reading order
Who it's for
Adults with mild, ongoing knee soreness who want gentle, steady strength work, a clear pain rule and a log.
For adults starting or restarting, at any age, with no gym.
What you receive
- Eight weeks in three phases, with two alternating sessions and a worked example
- 10 gentle moves for the thighs, hips and calves, plus a list of moves to leave out for now
- A traffic-light pain rule, a morning-after check and a clear list of red flags
- A printable 8-week log, a start-and-end check and a week-8 review
4 printable pages, in reading order
- Part 1: Start here
- Part 2: The moves
- Part 3: The eight weeks
- Part 4: Logs and review
See inside
The first 4 pages, as they print.
Look inside
The first page, word for word. 4 printable pages in total.
Part 1: Start here
Sore knees can make you wary of exercise. Stairs hurt, getting up from a low chair hurts, and the idea of a squat sounds like a bad one. Yet many people with achy knees find that moving them gently, and strengthening the muscles around them, is something a doctor or physical therapist often encourages. This guide is an 8-week strength plan built around exactly that idea: small, controlled moves, a clear way to judge pain, and a slow build-up.
Each session takes 15 to 20 minutes, three times a week. You need a sturdy chair, a wall, a counter, a low step, and a mat or towel.
What this guide is, and what it is not
It is a general strength routine for adults with mild, ongoing knee soreness, such as the stiff, achy feeling that can come with age, a desk job or a long break from activity. It is not medical advice, not physical therapy and not a treatment. It cannot diagnose what is going on in your knee, and it makes no promises about pain, mobility or any other result. If you have been told you have a specific knee condition or injury, a doctor or physical therapist should tell you what is right for you. Take this guide along so they can adjust it.
What is in each part
- Start here
- The moves
- The eight weeks
- Logs and review
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Downloads included
4 printable pages: see the list
- Part 1: Start here
- Part 2: The moves
- Part 3: The eight weeks
- Part 4: Logs and review
They open in your library, and you can print them, once they are yours.
Who wrote it
Written by the Whole Life HQ team.
Not yet reviewed by an outside expert.
We plan to ask a physical therapist or qualified trainer to review it. Until then it is general information, not professional advice.
General information, not medical advice. Talk to your doctor before changing your exercise, eating or sleep, or if something worries you.
How you get it
- In your libraryAfter you pay, it is in your library straight away.
- Any devicePhone, tablet or computer. Print it if you like paper.
- Yours to keepIt stays in your account, and you can come back any time.
