01 · (14 pages)
The Meniscus Protocol Blueprint
the difference between a degenerative and traumatic tear, and why a tear on a scan doesn't always mean a tear is the cause of your pain
HUMAN DYNAMIX · KNEE PROTOCOLS
The Meniscus Protocol
A meniscus tear is not a reason to stop moving.
Multiple randomised trials have found exercise therapy works as well as arthroscopic surgery for degenerative meniscus tears in most people. This protocol rebuilds the strength and control your knee needs, no operation required as a first step.
4files
36sessions
24exercises
$24.95complete system · one-time payment
Digital English-language guides
YOUR STARTING POINT
A program for your knee.
active adults, typically over 35 to 40, with gradual-onset joint-line pain from squatting, twisting or kneeling, with or without an MRI-confirmed degenerative tear.
Educational content. Not medical advice. This program does not replace an in-person assessment, and is not for a locked knee or a suspected acute traumatic tear.
ONE SYSTEM. FOUR TOOLS.
What's inside:
02 · (18 pages)
12-Week Program
four phases from calming the joint to full-depth squats and a return to twisting sport
03
Tracker
log pain, swelling and sessions, and know exactly when to progress
04
Quick Guide for your phone
the rules for home, the court and the field
A CLEAR PLAN
Understand. Train. Track.
the same traffic-light pain rule, with specific tests for deep squat tolerance, kneeling and the classic joint-line pivot test.
01
Understand
the difference between a degenerative and traumatic tear, and why a tear on a scan doesn't always mean a tear is the cause of your pain
02
Train
four phases from calming the joint to full-depth squats and a return to twisting sport
03
Track
log pain, swelling and sessions, and know exactly when to progress
Preview from the included English-language files.
TWELVE WEEKS. ONE LOGICAL PROGRESSION.
Build capacity, step by step.
Weeks 1–3
Calm the joint
Reduce irritation, restore comfortable range, and temporarily lower deep squatting and twisting.
Weeks 4–6
Rebuild strength
Bodyweight strength in shallower ranges, and the first single-leg control work.
Weeks 7–9
Build deep-range control
Progressively deeper squats and lunges, and the first controlled rotation drills.
Weeks 10–12
Return to twisting sport
Cutting, pivoting and agility work, then a full return to your sport.
The schedule provides structure, not a recovery deadline. Your response determines when you progress.
SEE YOUR PROGRESS
Stop guessing. Track the change.
log pain, swelling and sessions, and know exactly when to progress
View preview ↗
Preview from the included English-language files.
HUMAN DYNAMIX
Expertise you can use at home.
Written 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.
Ask us a question ↗GOOD TO KNOW
Frequently asked questions
Clear answers before you begin.
Who is this program for?
active adults, typically over 35 to 40, with gradual-onset joint-line pain from squatting, twisting or kneeling, with or without an MRI-confirmed degenerative tear.
How does the program work?
the same traffic-light pain rule, with specific tests for deep squat tolerance, kneeling and the classic joint-line pivot test.
What format are the files?
Three English-language PDFs and a spreadsheet tracker.
Is it a subscription?
No. This is a one-time purchase.
Does this replace an in-person assessment?
Educational content. Not medical advice. This program does not replace an in-person assessment, and is not for a locked knee or a suspected acute traumatic tear.
KEEP MOVING
Your next step starts with a plan.
A meniscus tear is not a reason to stop moving.
$24.95 complete system · one-time payment
Digital English-language guides