Before beginning Stage 2 | Pain Free Start

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Arthritic Knee Program

Welcome - Introduction

Welcome (4:06)

Learning about your knee and how to manage it.

Learning about your Knee. (11:03)
Managing your arthritic knee (14:03)
(PDF) Your Management Plan
5 Key elements to a great functioning knee (12:57)
Information for those with Inflammatory Arthritis such as Rheumatoid Arthritis. (4:36)

BONUS - Exercise Program and Progress Tracker.

Pain Free Progress Tracker PDF

BONUS SECTION - Biomechanical Assessment - What is happening in your knee?

(PDF) Knee Biomechanical Assessment - Looking at YOUR alignment
Biomechanical Knee Assessment (12:53)

Treatment Program - STAGE 1

Introduction Stage 1 (0:54)
Considerations before beginning your exercise program. (3:12)
(PDF) Your Exercise Program
Stage 1 Exercise - Static Quads (1:15)
Stage 1 Exercises - Straight Leg Raise (SLR) (1:19)
Stage 1 Exercise - SLR with VMO bias (helps knee cap tracking) (1:39)
Stage 1 Exercises - Inner Range Quads (IRQ) (1:34)
Stage 1 Exercise - Through Range Quads (1:06)
Stage 1 Exercise - Hip abduction (2:12)

Treatment Program - STAGE 2

Before beginning Stage 2 (2:58)
Progressing stage 1 exercises (3:44)
Squat with band (5:52)
End Range Extension (Getting your knee straight) (2:34)
Inner Range Quads (IRQ) with band (2:09)
Side step with band (1:48)
Modified Step Up (3:22)
Walking (2:07)
Hints and Tips for Success in Stage 2 (2:06)

Problem Solving - If you are struggling watch this!

Help! Give this a watch if you are struggling. (6:42)

Onwards and Upwards - Moving forwards

Moving forwards. (3:21)

Extras - Equipment and other links

PDF - Extras - Special Offers, Links to equipment, and other info.

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Before beginning Stage 2

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