Week 8
Knee Pain
Coaching Program
Master Plan
Recovery Begins with Rest
Habit/Skill
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.
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A breakfast pudding and some green salad for lunch. (See Meal Plan)
Motivation of the Day
“Rest well to heal well—your knees need time to recover.”
Balance Activity with Recovery
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.
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A healthy salmon with salad for lunch and some raspberries in the afternoon. (See Meal Plan)
Motivation of the Day
“Recovery is just as important as exercise for lasting knee health.”
Rest, Replenish, and Restore
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.
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A toasted morning with some poached eggs and sled apples in the afternoon. (See Meal Plan)
Motivation of the Day
“Proper rest and nutrition accelerate your healing process.”
Sleep 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.
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A breakfast pudding and a high protein dinner. (See Meal Plan)
Motivation of the Day
“Quality sleep supports joint recovery and pain relief.”
Manage Pain with Movement and Rest
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.
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A morning liwi smoothie and. a high protein lunch and dinner. (See Meal Plan)
Motivation of the Day
“Balanced movement and rest reduce pain and improve mobility.”
Recharge 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.
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A toasted morning and a combi of lentil and chicken for dinner. (See Meal Plan)
Motivation of the Day
“Rest recharges your body, aiding in joint repair and strength.”
Rest and Recover to Move Forward
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.
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A colorful breakfast with scrambled egg and cherry tomatoes and a healthy salmon recipe for lunch. (See Meal Plan)
Motivation of the Day
“Rest today, move stronger tomorrow—recovery is key to progress.”