Knee Pain Recipe
Knee pain is common as we age. The knee is affected by surrounding joints, such as the hip, ankle, and foot. When nearby joints cannot take on necessary stress, knees can pick up motions that they are not designed for, causing pain. It is often caused by a combination of age-related changes, overuse, and underlying conditions. Osteoarthritis is the most common culprit, where the cartilage in the knee wears down over time, leading to stiffness, pain, and swelling. Other common causes include meniscal tears from degeneration, tendonitis due to overuse, and bursitis, which inflames the cushioning sacs around the joint. Muscle imbalances or weakness—especially in the quadriceps, hamstrings, and glutes—can place extra stress on the knees, as can excess weight, which increases joint pressure. Conditions like patellofemoral pain syndrome (runner's knee), gout, and rheumatoid arthritis also contribute to knee discomfort.
This program consists of 10 workouts. The FIS Knee Recipe plan focuses on maintaining strong muscles in surrounding joints so that we can improve joint mobility. It is also important that we control our bodyweight and modify our activities to reduce high-impact stress.
In this program, you will be practicing 4 workouts a week. Each week has two 15 minute isometric workouts and two integrated isometric workouts. These can be done with an active rest day between. There is also an optional 30 minute calisthenics routine for movement (concentric-eccentric) choice to progress your workouts over time.
Do this routine at your own pace. Take the weekends off and feel free to do every other day, repeat videos, and take your time progressing through the content. These videos can be repeated over and over as needed, but remember that consistency is key!
Schedule:
Week 1
1. Video 510 | Hip and Knee Flexion Boost (15 mins)
2. Video 508 | Hip and Knee Extension Boost (15 mins)
3. Video 373 | Yoga Therapy for Knees (15 mins)
4. Video 439 | Yoga for Inflexible People: Hips (30 minutes)
(optional) Video 424 | Isometric Hip and Knee Mobility Boost (30 minutes)
Week 2
1. Video 595 | Isometric Ankle Boost: Dorsiflexion (15 mins)
2. Video 589 | Isometric Ankle Boost: Plantar Flexion (15 mins)
3. Video 341 | Yoga for the Knee (30 Minutes)
4. Video 614 | Integrated Lower Body Isometrics (45 mins)
(optional) Video 411 | Pilates for Knee Stability (30 minutes)
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Video 510 | Hip and Knee Flexion Boost (15 mins) with Lauren Eirk
If you need a quick boost, this 15-minute bodyweight workout will help you to strengthen the hip and knee flexor muscles using the resistance coming from bodyweight and a sponge ball. Weakness in these areas can cause low back and hip tightness, and knee instability. These muscles deal with pron...
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Video 508 | Hip and Knee Extension Boost (15 mins) with Lauren Eirk
If you need a quick boost, this 15-minute bodyweight workout will help you to strengthen the hip and knee extensor muscles using the resistance coming from bodyweight, a thigh band, and a sponge ball. Weakness in these areas can cause low back tightness and knee instability, as these muscles figh...
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Video 373 | Yoga Therapy for Knees (15 mins) with Lauren Eirk
This fifteen minute Yoga Therapy routine is designed to help you recover from a knee injury, chronic pain, or instability. Using a Yoga strap as a resistance tool, target muscles around the knee.
This routine is appropriate for all levels of fitness, with many modifications given for each exe...
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Video 439 | Yoga for Inflexible People: Hips (30 minutes) with Lauren EIrk
Many people think that Yoga is only for highly flexible people, especially due to the image that we see in marketing. However, with the use of Yoga props, we can make the postures accessible to everyone. Props make feel so much more comfortable, improving one's understanding of the pose.
We wi...
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Video 424 | Isometric Hip and Knee Mobility Boost (30 minutes) with Lauren Eirk
The hip is a very complex joint, capable of moving in many planes of motion. By comparison, the knee's structure is primarily capable of flexing and extending. Muscle weakness in these joints can cause pain and tightness. This can make exercise positions difficult to access.
In this workout,...
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Video 595 | Isometric Ankle Boost: Dorsiflexion (15 mins) with Lauren Eirk
If you need a quick boost, this 15-minute isometric workout will help strengthen muscles that dorsiflex the ankle joint (talocrural) and mid-foot joints (subtalar), namely the anterior tibialis, peroneus tertius, extensor hallucis longus, and the extensor digitorum longus. These are involved in ...
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Video 589 | Isometric Ankle Boost: Plantar Flexion (15 mins) with Lauren Eirk
If you need a quick boost, this 15-minute isometric workout will help strengthen muscles that plantar flex the ankle joint (talorcrural) and mid-foot joints (subtalar), namely the gastrocnemius, soleus, peroneus longus, peroneus brevis, posterior tibialis and plantaris. These are involved in sup...
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Video 341 | Yoga for the Knee (30 Minutes) with Lauren Eirk
Experience an alignment-based, methodical Yoga practice designed to target muscles that cross the knee joint. Using a Yoga block and strap, we begin with several classic Yoga asanas to practice knee, hip, ankle, and foot alignment.
Progressing to poses on the floor, learn how to protect the k...
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Video 614 | Integrated Lower Body Isometrics (45 mins) with Lauren Eirk
In this Isometric workout, we will be utilizing isometric resistance training for the lower body to integrate the knee, ankle, foot, and spine as a progressive approach to isolation work. Practice multi-joint isometric positions using seated positions followed by several standing and prone hip p...
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Video 411 | Pilates for Knee Stability (30 minutes) with Lauren Eirk
This is a 30 minute pilates workout to strengthen and stabilize the knee joint. The exercises will focus on the importance of proper knee alignment and knee tracking as well as building strength in all the muscles that support the knees. These include exercises for the lower leg muscles, upper l...
