Welcome to the Knee Program
Welcome to the Online Knee Program
Congratulations! We want you to be able to get started as soon as possible. Directly below you will find instructions on what you need to do to get the most out of the program. Read through to the bottom if you want to learn how you can make the most of this program. Everything is laid out so you will easily be able to navigate on your own. Should you want to skip ahead & get started immediately, then that is absolutely fine!
What To Expect
The Online Knee Program consists of 4 weeks of complete programming to lay the foundations for your best movement. Each week will get progressively more difficult, by adding more exercises into the program.
For best results, we would like for you to perform the workout for the week on every second day to ensure enough frequency and consistent practice (Aim for 4 days out of the week, so you will need to double up once).
We also strongly encourage you to perform the Pre-Asessment so you can identify how functionally capable you are at the beginning of the program. Be sure to note how you feel, as well as giving yourself a score /9.
Use the template accompanying the start of each week to mark out which days of the week you are going to train and what you are going to do on the other days of the week. We strongly encourage you to do something each day while you are undergoing the knee program. Make the days that you aren't doing the Knee Program a day where you do something you enjoy, such as going for a walk around the block. The most important thing is that we build the habit of movement.
When you have finished your first week of the program, simply record what you did that week and move on to the second week. Follow this structure until you get to your final week. Don't forget to perform your Re-Assessment!
Why The Knee Program Is Different
The Knee Program goes beyond the conventional treatment methods for Knee Pain. The biggest things that sets us apart at MTP Health is our ability to ask why. Where most forms of rehab simply treat the injury in front of them, we like to take a more comprehensive approach. That means that we look at the whole person in front of us aiming to address precisely what it is that is causing the pain. Instead of just relieving pain in the short term, we aim to build a more functional and resilient body so that we can avoid further problems entirely, getting us back to living our best lives.
5 Pillars of Knee Health
The 5 pillars outlined above indicate the key areas that your program will be made up of. Each of these areas are essential toward improving your overall knee health. Initially, there will be a significantly greater activation & patterning component, as we build up your function over time. These parts are the most crucial to get right in the beginning, as they have the biggest impact on improving function. As we progress through we will begin to layer more strength work, so we can improve upon the functional movement patterns we have created, allowing your knees to become more resilient.
The Primary Functional Causes Of Knee Pain
- Lack of movement awareness
- Muscular de-conditioning
- Poor muscular strength
- Compromised movement patterns
- Reduced power production
Because all of these things are functionally related, we only use pain as a guide for your progressions. The main aim of the program is to improve your function. Once we do this, we know that your pain will decrease, as you body will be better equiped to deal with the demands it faces during daily life.
How To Get The Most Out Of The Online Knee Program
- Print off your weekly workout guide at the start the week.
- Place this guide somewhere you will see it each and every day (the fridge or bathroom mirror is a couple of our personal favourites).
- Set a reminder in your calendar & phone as to when you are going to do the program & commit to this (Keep in mind, if it's not booked into your calendar as something you're going to do, then it's not real).
- Before your session, watch the videos in the relevant week to be sure you're across how to do things.
- Focus on mastery and perfect practice with every exercise that you perform. Because this is a function based program, a large part of the results you will experience will be due to improved movement quality. The only way to improve your movement is to do things well, so that your body learns how to move in different ways than usual.
- If you have any questions, please don't hesitate to reach out to us on any of our platforms @mtphealth
Your New Life
This is the start of your journey towards a lifetime of pain free knees. 4 weeks from now, you will have built the fundamental base that will allow you to avoid the most severe elements of your knee pain & start taking things into your own hands. You can expect to gain a greater understanding of how to move in order to minimise the pain that you experience, allowing you to get more out of life and get back to the things you love.
Keep in mind this module is designed to lay the foundation for what's to come! Only after you have built a strong base, will you be able to reach new heights. Fortunately, this program represents the absolute best way to do this.