{"title":"Programs \u0026 Protocols","description":"\u003cp\u003eDigital recovery programs per body area. You start with a baseline test, follow a progressive plan with clear exercises and track your progress in a tracker. So you know when to build up and when to ease off. About 3× per week, at home or in the gym. Instant download.\u003c\/p\u003e","products":[{"product_id":"run-pain-free-runner-s-knee","title":"Knee Strength Program","description":"\u003cp style=\"caret-color: rgb(255, 255, 255); color: rgb(255, 255, 255); font-style: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-line: none; text-decoration-thickness: auto; text-decoration-style: solid;\" data-pm-slice=\"1 1 []\"\u003e\u003cspan style=\"color: rgb(0, 0, 0);\"\u003eFix your runner’s knee and return to pain-free running. 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This program shows you how.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat's inside:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eCalf \u0026amp; Achilles Blueprint\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e(16 pages) — the difference between mid-portion and insertional Achilles pain, calf strains, and why your specific pain is telling you something different\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003e12-Week Program\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e(18 pages) — four phases from settling the tendon down to full spring loading and a return to sport\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTracker\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— log your calf raise reps, morning pain and runs, and know exactly when to progress\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eQuick Guide for your phone\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— the rules for the track and the court, in your pocket\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eHow it works:\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003ethe traffic-light pain rule tells you when to hold, adjust or push forward. 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This program helps you work out which is which, and gives you a clear plan to build your hip back.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat's inside:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eHip Blueprint\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e(pages) — how the hip works, what your pain is telling you, and why rest alone rarely fixes it\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003e12-Week Program\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— progressive strength for outer hip and gluteal tendinopathy, hip osteoarthritis, adductor and groin pain, hip flexor issues, and proximal hamstring pain\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTracker\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— log your 30-second chair stand test, pain and sessions, and know when to progress\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eQuick Guide for your phone\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— the rules for home, the court and the road\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eHow it works:\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003ethe traffic-light pain rule, dosed to your specific hip pattern, with a 30-second chair stand test as one of the key markers of real progress.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWho this is for:\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eanyone with pain on the outside of the hip, in the groin, or general hip stiffness that limits walking, running, or getting up from a chair, including early hip osteoarthritis.\u003c\/p\u003e\n\u003cp style=\"caret-color: rgb(255, 255, 255); color: rgb(255, 255, 255); font-style: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-line: none; text-decoration-thickness: auto; text-decoration-style: solid;\"\u003e \u003c\/p\u003e","brand":"Human Dynamix","offers":[{"title":"Default Title","offer_id":55457434566998,"sku":null,"price":12.95,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0874\/0696\/9174\/files\/hip.jpg?v=1790770650"},{"product_id":"the-knee-osteoarthritis-protocol","title":"The Knee Osteoarthritis Protocol","description":"\u003ch2\u003eYour knee is not wearing out. 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Every core claim is backed by peer-reviewed research, cited in full at the end of the guide.\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eEducational content. Not medical advice. This program does not replace an in-person assessment.\u003c\/em\u003e\u003c\/p\u003e","brand":"Human Dynamix","offers":[{"title":"Default","offer_id":55523027648854,"sku":"HDX-5K10K-KNEE","price":12.95,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0874\/0696\/9174\/files\/fivek10k.jpg?v=1790770673"},{"product_id":"the-walking-hiking-knee-program","title":"The Walking \u0026 Hiking Knee Program","description":"\u003ch3\u003eUphill is effort. Downhill is where your knee pays.\u003c\/h3\u003e\n\u003cp\u003eWalking and hiking are some of the safest ways to stay active, but longer distances and real elevation change the load on your knee in a way most people never think about. Going downhill asks your quadriceps to work eccentrically, loading the knee far more than climbing does. This program builds the specific strength that protects you on the way down.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat's inside:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eThe Walking \u0026amp; Hiking Knee Blueprint (14 pages) — why descending loads the knee more than climbing, including the trekking-pole evidence\u003c\/li\u003e\n\u003cli\u003e8-Week Program (14 pages) — Foundation, Build, Peak and Recover phases with a full distance and elevation plan\u003c\/li\u003e\n\u003cli\u003eTracker — log walks, elevation and knee pain, and know exactly when to progress\u003c\/li\u003e\n\u003cli\u003eQuick Guide for your phone — the rules for the trail, including the five-minute pre-hike check\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eHow it works:\u003c\/strong\u003e the same traffic-light pain rule, with a strength routine built around eccentric step-downs, the closest gym exercise to what a real descent demands.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWho this is for:\u003c\/strong\u003e anyone building up to walking further day to day, or preparing for a specific hike, who wants a plan that protects the knee on the way down.\u003c\/p\u003e\n\u003cp\u003eWritten by Sam Sankarey, physiotherapist and human movement scientist. Every core claim is backed by peer-reviewed research, cited in full at the end of the guide.\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eEducational content. Not medical advice. This program does not replace an in-person assessment.\u003c\/em\u003e\u003c\/p\u003e","brand":"Human Dynamix","offers":[{"title":"Default","offer_id":55523027681622,"sku":"HDX-WALKHIKE-KNEE","price":12.95,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0874\/0696\/9174\/files\/walkhike.jpg?v=1790770677"},{"product_id":"the-gym-knee-program","title":"The Gym Knee Program","description":"\u003ch3\u003eLift heavier. Keep your knees in the program.\u003c\/h3\u003e\n\u003cp\u003eStrength training is one of the best things you can do for long-term knee health, and one of the most common places knee pain shows up, not because lifting is dangerous, but because load gets added faster than the joint can adapt. 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