Verified
Very good program to follow
By physiotherapist Sam Sankarey
Knee Strength Program
6 weeks, 18 sessions of 25 to 40 minutes at home, made by physio Sam. For stronger, more stable knees for running, sport and stairs.
- 1,100+ customers
- Made by physio Sam
- 6 files
$14.95one-time, no subscription
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Instant download · 6 files
- At home, with a chair, a wall and a step
- Every week you know whether to move on, repeat or step back
- With a matching tracker that does the maths for you
What customers say about the program
What customers say about KneeMax
These reviews are about our KneeMax sleeve, not about the program.
Verified
It’s save my knee and I feel it. I usually use it when I running and circling, and after training feel better than without it. More over, maybe it’s mental but I feel than I can more, important thing-I don’t feel pain. Thanks
Verified
I’ve been having trouble with my knee for a few weeks, which made it hard to run comfortably during rugby. Yesterday, using the HDX brace, everything went much better and felt a lot more comfortable.
Verified
Perfect support of my knees highly recommended.
Verified
Feels good! Compact around the knee!
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Just great, I use them for faster recovery and support during longer runs
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Feels really good while
Working out
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They are creat it makes my happy.
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fit's great
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Very nice
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Nice product.
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Good
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Top
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Top 🍀👌
What you get: 6 files
Everything in one download. Works on your phone, tablet and computer.
01
The Knee Blueprint
Understand your knee: load, the traffic-light system and the rules that keep your knee strong. With exercise photos.
02
The 6-Week Knee Program
18 sessions and 29 exercises. Every exercise with a start and end photo.
03
Return-to-Run Guide
Tests that show when you are ready, plus a 10-stage walk-run ladder.
04
Knee Progress Tracker
The matching tracker. Two minutes a day; it does the maths and tells you your next step.
05
Tracker Print Edition
The same tracker on paper, for the fridge or your gym bag.
06
Knee Pocket Guide
The key rules and the 6-minute warm-up, always at hand.
What an exercise looks like
09 Step-down · single-leg control
Stand on a step on one leg. Slowly lower the other heel in 3 seconds, tap lightly and stand back up.
Cue from the programKnee stays over your second and third toe. Pelvis level.
All 29 exercises look like this: photos, cues, and an easier and harder version.
Your 6 weeks
3 sessions a week, 25 to 40 minutes. Halfway and at the end you repeat the same tests, so you can see your progress.
- Week 1Calm and activate
Settle the knee and switch your hips and quads back on.
- Week 2Build control
Single-leg control while your knee stays calm.
- Week 3Build strength
Full-range strength with load, plus a midpoint retest.
- Week 4Load and land
Slow lowering strength and your first low-level jumps.
- Week 5Power and direction
Explosive strength, braking and cutting.
- Week 6Return and own it
Sport-specific work, a final retest and a plan to keep it.
Who is it for?
A good fit if
- Your knee bothers you on stairs, in a squat or when running
- You play sport and want to get back to your rhythm stronger and with confidence
- You want to keep your knees strong for next season
See a physio or doctor first if
- You have an acute injury, or your knee is swollen
- You just had surgery and your physio has not cleared you yet
- The pain is very sharp or does not settle at night
Is this the same as the free Mystery Gift?
No. The Mystery Gift is something else. This program is a 6-week strength plan made for your knee, with tests and a matching tracker.
Sam SankareyPhysiotherapist, author of the program
Sam has worked as a physiotherapist with athletes and runners for more than 10 years. This program is his step-by-step plan, written so you can follow it at home on your own.
Frequently asked questions
How soon will I notice something?
Many people notice after 2 to 3 weeks that movements feel more controlled. In week 3 and week 6 you repeat the day 0 tests, so you see your progress in black and white. Results vary from person to person.
Do I need equipment?
A chair, a wall and a step. A backpack for extra weight or a resistance band helps, but is not required. No gym needed.
Can I keep playing sport?
Usually yes. The traffic-light system tells you each session whether to train as written, adjust or step back.
How do I get the files?
Right after payment you get a download link on screen and by email. The files work on your phone, tablet and computer.
Educational material, not medical advice. Consult a healthcare professional for persistent, severe or injury-related symptoms.