Feel Good Knees is a simple rehabilitation program for people suffering from knee pain, inflammation, postural misalignment and cartilage deterioration. The foundation of the 12-week program is isometric exercises.
Isometrics have long been used by therapist as an effective protocol for rehabilitation, due to their low impact properties on joints and cartilage, while providing at the same time a challenging workout for tendons and muscles.
In Todd Kuslikis’ program, the workout regimen could not be simpler and time-efficient, as all it takes is 5 minutes per day, for 3 two-week phases, totaling 12 weeks.
Is It Practical?
Suitable For Whom?
This plans is ideal for just about anyone with a knee pain problem, men and women, particularly middle aged and seniors over the age of 45, as this is the time in life when joints and tendons may start protesting.
This program is also ideal for those who are hooked on drugs for pain relief or are fed up with costly rehab appointments with a therapist.
In fact, the blueprint is a user friendly as it can be, it can be implemented anytime, anywhere in as little as 5 minutes per day, for 12 weeks.
The plan is structured in 3 progressive phases, which means no undue stress is placed on knees and tendons until they are ready to withstand a more challenging phase.
All in all, the program is suitable for those who long for a simple, time efficient, yet effective do-it-at-home blueprint for knee pain by a qualified therapist with relevant experience (more on this later).
Feel Good Knees Strategy
Feel Good Knees Isometric Workouts
The program is organized in three 2-week phases for a total of 6 weeks. The first 2 weeks are the mildest ones, focused on just reducing pain and inflammation, before your knees are ready to switch over to a more intense strengthening program.
Here is what happens:
Knee Pain Eliminator Phase
These isometrics borrow heavily from easy yoga poses which gently coax your knees to break off from the self-fueling cycle of immobility.
Pain and inflammations are conditions that self exacerbate with time. As a result, people suffering from discomfort resort to limit or stop their movements, which is a mistake.
The exercises in this phase are designed to strengthen the knee muscles and tendons in a gentle way so as to introduce them to a new stimulus without being too hard in order to avoid slipping into self induced inflammation again.
The Feel Good Knees manual and videos offer a good deal of details to make sure you implement the exercises correctly. Here is a description of these yoga-like poses:
- Standing Pigeon – As you stand, you shift your weight onto one leg, then lift the opposite foot and lean it against the inside of your standing thigh.
- Reach the Sky – You separate your hands, then raise and stretch your arms upward and backward, bending your head and torso slightly backward.
- Seated Pillow Squeezers – While sitting on a chair, keep your feet flat on the floor and squeeze a pillow between your thighs.
Knee Rejuvenation Phase
After 2 weeks you enter a more solid protocol geared toward making your knees stronger. Inflammation and pain should have subsided enough to warrant a more challenging schedule. These are the exercises:
- Seated Towel Presses – You lay down on the floor on your back, place a rolled up towel under your knee, then slowly straighten your knee while lifting up your foot.
- Seated Leg Raises – While sitting on a chair, you perform repetitions of lifting your lower leg up and down, alternating left and right leg. This exercise helps restore mobility to the knee joint without the stress of your own body weight.
- Laying Pillow Squeezers – A more challenging variation of the Seated Pillow Squeezers. You just do the same while laying down.
Knee Renewal Stage
The last 2 weeks of the program will focus on fully restoring your knees to full functionality, so the exercises involved are definitely harder, with your own body weight added in to fully stimulate them. Here is what to expect:
- Wall Sit – This exercise sounds easier than it is. Just squat half way down until your thighs are parallels to the floor with your back against a wall for support, then hold the position there.
- Wall Sit With Towel Squeeze – An upgraded variation of the above designed to challenge your knee ligaments in the vertical and horizontal plains at the same time.
- Reverse Lunges – These are performed exactly as they sound: instead of lounging forward with one leg, you simply reach backward with your foot, then push back again to a standing position. This variation is softer than the traditional lounges and place less stress on your knee ligaments while still being challenging enough.
What Are Todd Kuslikis’ Credentials?
Todd Kuslikis is a multi-disciplined author, fitness expert and coach, with expertise in fields as varied as bodyweight training, aka calisthenics, injury prevention, Eastern and Western holistic practices and rehabilitation.
He runs his own calisthenics website http://ashotofadrenaline.net/, one of the most popular sites for bodyweight training, but he has also developed over the last 15 years a keen interest and expertise in the bodies’ natural healing processes.
He studied traditional Chinese medicine as well as Western Medicine and Nursing at the Western Michigan University, giving him a complete approach to healing techniques.
He also enrolled the Blue Heron Academy of Healing Arts and Sciences, which gave him deep knowledge on the natural healing capacity of the human body and qualified him as an instructor.
To sum up, Todd Kuslikis is real and well qualified to tell people how to exercise, both for calisthenics and healing purposes.
Inside The Feel Good Knees Program – What’s In It?
Feel Good Knees is a digital program comprising PDF manuals and a video library, plus few bonuses. The program is instantly available through a download and can be viewed on any device.
- An Introduction – A first overview on the program and its method.
- Feel Good Knee Companion Guide – PDF manual with all the exercises illustrated with pictures.
- A Pain Reduction Log – Where you log your changes and have a visual reminder of your progression.
- The Video Library – Video tutorials demonstrating how to perform the exercises correctly plus follow along videos for each of the 3 phases.
- 1-Minute Rejuvenation Finishers – A brief add-on workout finisher to be performed after the main 5-minute sequence to help speed up recovery.
- Postural Alignment Guide – A guide discussing the 6 most common postural mistakes and how to spot them and correct them.