Week 10
Knee Pain
Coaching Program
Master Plan
Strengthen Your Balance for Knee Stability
Habit/Skill Focus:
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
10. Wear supportive shoes daily.
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A hearty moring mix of smoothies and a hig protein dinner (See Meal Plan)
Motivation of the Day
“Support your knees from the ground up with the right footwear.”
Footwear Matters for Knee Health
Habit/Skill Focus:
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
10. Wear supportive shoes daily.
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A hearty breakfast of blueberries and some colorful roasted vegetables (See Meal Plan)
Motivation of the Day
“The right shoes make all the difference—comfort leads to better movement.”
Protect Your Knees with Proper Shoes
Habit/Skill Focus:
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
10. Wear supportive shoes daily.
Workout Schedule
Warm up, PNF stretching & strengthening (See Workout Plan)
Meal
A morning with fresh slices and a combi of chicken and avocado wrap (See Meal Plan)
Motivation of the Day
“Supportive footwear is your foundation for pain-free knees.”
Shoes for Stability and Knee Comfort
Habit/Skill Focus:
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
10. Wear supportive shoes daily.
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A hearty grain toast for breakfast and some tofu broccolli bowl for dinner (See Meal Plan)
Motivation of the Day
“Stability begins with the right shoes—keep your knees happy.”
Invest in Footwear, Invest in Your Knees
Habit/Skill Focus:
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
10. Wear supportive shoes daily.
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A healthy breakfast pudding and high protein lunch and dinner (See Meal Plan)
Motivation of the Day
“Every step counts—wearing the right shoes can ease knee pressure.”
Footwear for Balance and Knee Support
Habit/Skill Focus:
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.”
Step Forward with Supportive Footwear
Habit/Skill Focus:
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
10. Wear supportive shoes daily.
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A blueberry oatmeal morning and a salmon recipe for dinner (See Meal Plan)
Motivation of the Day
“Your shoes are your foundation—choose wisely for knee protection.”