Week 9
Knee Pain
Coaching Program
Master Plan
Strengthen Your Balance for Knee Stability
Habit/Skill
1. Walk for 15 minutes
2. Drink 1.5L of water
3. Perform 3 knee stretches (Morning & Night)
4. Eat 2 servings of anti-inflammatory foods (e.g., fatty fish, berries)
5. Perform 3 sets of 10 leg lifts daily
6. Take glucosamine and chondroitin daily.
7. Perform 2 leg lifts per leg twice a day.
8. Sleep at least 7 hours each night.
9. Stand on One Leg for 20 seconds Twice a Day
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
An avocado toast for breakfast and a delightful quinoa and citrus salad for lunch. (See Meal Plan)
Motivation of the Day
“Improved balance leads to stronger, more stable knees.”
Enhance Your Proprioception
Habit/Skill
1. Walk for 15 minutes
2. Drink 1.5L of water
3. Perform 3 knee stretches (Morning & Night)
4. Eat 2 servings of anti-inflammatory foods (e.g., fatty fish, berries)
5. Perform 3 sets of 10 leg lifts daily
6. Take glucosamine and chondroitin daily.
7. Perform 2 leg lifts per leg twice a day.
8. Sleep at least 7 hours each night.
9. Stand on One Leg for 20 seconds Minute Twice a Day
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A breakfast with some mixed berries and a mix of fresh smoothies in the afternoon. (See Meal Plan)
Motivation of the Day
“Master your body’s awareness—balance and control are key.”
Balance Training for Stronger Knees
Habit/Skill
1. Walk for 15 minutes
2. Drink 1.5L of water
3. Perform 3 knee stretches (Morning & Night)
4. Eat 2 servings of anti-inflammatory foods (e.g., fatty fish, berries)
5. Perform 3 sets of 10 leg lifts daily
6. Take glucosamine and chondroitin daily.
7. Perform 2 leg lifts per leg twice a day.
8. Sleep at least 7 hours each night.
9. Stand on One Leg for 30 seconds Twice a Day
Workout Schedule
Warm up, PNF stretching & strengthening (See Workout Plan)
Meal
A morning healthy toast and some lettuce wrap for lunch. (See Meal Plan)
Motivation of the Day
“Better balance today, better knee health tomorrow.”
Focus on Knee Stability and Control
Habit/Skill
1. Walk for 15 minutes
2. Drink 1.5L of water
3. Perform 3 knee stretches (Morning & Night)
4. Eat 2 servings of anti-inflammatory foods (e.g., fatty fish, berries)
5. Perform 3 sets of 10 leg lifts daily
6. Take glucosamine and chondroitin daily.
7. Perform 2 leg lifts per leg twice a day.
8. Sleep at least 7 hours each night.
9. Stand on One Leg for 30 seconds Twice a Day
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A hearty scrambled egg and some salmon recipes for dinner. (See Meal Plan)
Motivation of the Day
“Proprioception is the foundation of strong, pain-free knees.”
Stability Begins with Balance
Habit/Skill
1. Walk for 15 minutes
2. Drink 1.5L of water
3. Perform 3 knee stretches (Morning & Night)
4. Eat 2 servings of anti-inflammatory foods (e.g., fatty fish, berries)
5. Perform 3 sets of 10 leg lifts daily
6. Take glucosamine and chondroitin daily.
7. Perform 2 leg lifts per leg twice a day.
8. Sleep at least 7 hours each night.
9. Stand on One Leg for 45 seconds Twice a Day
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A yogurt day with berries and a cod recipe for dinner. (See Meal Plan)
Motivation of the Day
“Building balance and strength reduces the risk of knee injury.”
Control Your Movement, Protect Your Knees
Habit/Skill
1. Walk for 15 minutes
2. Drink 1.5L of water
3. Perform 3 knee stretches (Morning & Night)
4. Eat 2 servings of anti-inflammatory foods (e.g., fatty fish, berries)
5. Perform 3 sets of 10 leg lifts daily
6. Take glucosamine and chondroitin daily.
7. Perform 2 leg lifts per leg twice a day.
8. Sleep at least 7 hours each night.
9. Stand on One Leg for 45 seconds Twice a Day
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A breakfast of scrambled egg with spinach and a high protein lunch and dinner. (See Meal Plan)
Motivation of the Day
“Enhanced balance helps you move with confidence and stability.”
Balance and Stability for Lasting Knee Health
Habit/Skill
1. Walk for 15 minutes
2. Drink 1.5L of water
3. Perform 3 knee stretches (Morning & Night)
4. Eat 2 servings of anti-inflammatory foods (e.g., fatty fish, berries)
5. Perform 3 sets of 10 leg lifts daily
6. Take glucosamine and chondroitin daily.
7. Perform 2 leg lifts per leg twice a day.
8. Sleep at least 7 hours each night.
9. Stand on One Leg for 1 Minute Twice a Day
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A hearty pudding for breakfast and a high protein dinner (See Meal Plan)
Motivation of the Day
“Strengthen your balance to protect and maintain healthy knees.”