Ancestral AthleteAncestral Athlete
HomeTrainingLearnCommunity3Chat
HomeTrainingLearn3CommunityChat
KneeKnee
Knee

Knee Pain Reset

21 days 3 stages

Days 1–7

Settle

Days 8–14

Build range

Days 15–21

Strengthen

Settle cranky knees and build them back stronger through full range.

When to use it

  • Front-of-knee pain on stairs, squats or running
  • No recent injury or swelling
  • Pain is under 4/10 during exercise

This protocol is general guidance, not a diagnosis. If pain is severe, getting worse, or you can't put weight on it, see a medical professional first.

The plan

  1. 1

    Days 1–7

    Settle

    Load the knee without flaring it

    Daily

    • Backward Walking1 × 5 min
    • Spanish Squat4 × 30s hold
    • Tibialis Raise3 × 20
    Open session
  2. 2

    Days 8–14

    Build range

    Comfortable deep knee bend

    4× per week

    • ATG Split Squat3 × 8 each side
    • Knee to Wall2 × 10 each side
    • Spanish Squat3 × 10
    Open session
  3. 3

    Days 15–21

    Strengthen

    Strong in the positions that used to hurt

    3× per week

    • ATG Split Squat4 × 6 each side
    • Nordic Curl3 × 5
    • Backward Walking1 × 5 min
    Open session