01 · (14 pages)
The Runner's Knee Blueprint
why there's no single structural cause, and what the strongest evidence actually points to
HUMAN DYNAMIX · KNEE PROTOCOLS
The Runner's Knee Protocol
The ache around your kneecap has a running fix.
Patellofemoral pain is the most common overuse injury in runners, and it's rarely one single cause. This protocol targets the most consistent, evidence-backed factor, hip and knee strength, alongside sensible training load, to get you back to your normal mileage.
4files
36sessions
24exercises
$24.95complete system · one-time payment
Digital English-language guides
YOUR STARTING POINT
A program for your knee.
runners of any distance with a dull ache around or behind the kneecap, worse with running, squats, stairs or sitting for a long time.
Educational content. Not medical advice. This program does not replace an in-person assessment, and is not for a kneecap that dislocates or feels unstable.
ONE SYSTEM. FOUR TOOLS.
What's inside:
02 · (18 pages)
12-Week Program
four phases from calming the joint to a fully structured return-to-running mileage rebuild
03
Tracker
log pain, strength tests and runs, with automatic 10%-rule mileage guidance
04
Quick Guide for your phone
the rules for home and on the run
A CLEAR PLAN
Understand. Train. Track.
the same traffic-light pain rule, with a single-leg squat test, hip strength benchmarks, and a simple running cadence check.
01
Understand
why there's no single structural cause, and what the strongest evidence actually points to
02
Train
four phases from calming the joint to a fully structured return-to-running mileage rebuild
03
Track
log pain, strength tests and runs, with automatic 10%-rule mileage guidance
Preview from the included English-language files.
TWELVE WEEKS. ONE LOGICAL PROGRESSION.
Build capacity, step by step.
Weeks 1–3
Calm it down
Reduce irritation with isometric loading and a temporary reduction in running volume.
Weeks 4–6
Build strength
Hip and knee strengthening, the best-supported piece of the puzzle.
Weeks 7–9
Load and running mechanics
Heavier strength work, single-leg control, and a simple cadence check.
Weeks 10–12
Return to running
A structured mileage rebuild, then hills and speed.
The schedule provides structure, not a recovery deadline. Your response determines when you progress.
SEE YOUR PROGRESS
Stop guessing. Track the change.
log pain, strength tests and runs, with automatic 10%-rule mileage guidance
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?
runners of any distance with a dull ache around or behind the kneecap, worse with running, squats, stairs or sitting for a long time.
How does the program work?
the same traffic-light pain rule, with a single-leg squat test, hip strength benchmarks, and a simple running cadence check.
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 kneecap that dislocates or feels unstable.
KEEP MOVING
Your next step starts with a plan.
The ache around your kneecap has a running fix.
$24.95 complete system · one-time payment
Digital English-language guides