Week 7
Knee Pain
Coaching Program
Master Plan
Mobility for Healthier 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.
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A morning toast packed with healthy options and a high-protein lunch and dinner. (See Meal Plan)
Motivation of the Day
“Every stretch and step builds flexibility and strength.”
Move Freely, Strengthen Daily
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.
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A morning oats and healthy pasta salad for dinner. (See Meal Plan)
Motivation of the Day
“Daily mobility enhances knee function and overall wellness.”
Strength and Mobility Go Hand in Hand
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 3 leg lifts per leg twice a day.
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A healthy morning toast and a heartful lunch cobb salad. (See Meal Plan)
Motivation of the Day
“Strong, flexible knees keep you moving with ease.”
Flexibility for Long-Term 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 3 leg lifts per leg twice a day.
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A colorful morning with scrambled egg and a high protein dinner. (See Meal Plan)
Motivation of the Day
“Flexibility and strength today prevent stiffness tomorrow.”
Nourish and Strengthen for Mobility
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 3 leg lifts per leg twice a day.
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A morning packed with berries and a healthy shawarma for dinner. (See Meal Plan)
Motivation of the Day
“Fuel your knees with the right nutrients and movements.”
Mobility is Key to Knee Vitality
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 3 leg lifts per leg twice a day.
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A morning with fresh slices and a high protein dinner. (See Meal Plan)
Motivation of the Day
“Keep moving, keep stretching—your knees will thank you.”
Moving Toward 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 5 leg lifts per leg twice a day.
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A breakfast with overnight oats with mixed berries and a tuna recipe for lunch. (See Meal Plan)
Motivation of the Day
“Commit to daily movement for long-lasting knee health.”