Pain Free & Fit TM

Knee Pain Healing

Exercise Program NOW!


Many knee pains and injuries are directly related to the mechanics and posture of the hips, legs and feet. Patello-femoral syndromes, MCL sprains and laxity, lateral tracking patella problems, meniscus tears and degeneration, arthritis, and recurrent sprains and strains often have their root cause in faulty mechanics and de-conditioning. Proper healing exercises aimed at restoring normal posture and mechanics, coupled with specific conditioning exercises tailored for the individual, can provide great relief to knee pain sufferers without the side effects of drugs and surgeries.

Learn how to analyze and correct the posture and mechanical flaws that commonly cause knee pain, along with the special exercises that will strengthen and condition your knee against pain and inury. Written by Dr. Michael C Remy, a chiropractic sports orthopedist with over 25 years of experience in successfully treating knee pain with healing exercises. Almost every case of knee pain ever treated by Dr. Remy had "some key posture or mechanical issue that was at the root of the problem". Often, these issues are not only in the knee complex itself, but are commonly associated with silent hip and ankle/foot dysfunction. Regardless of knee diagnosis (which soft tissue is damaged), the injured knee becomes easily stressed when mechanics of the foot/ankle and hip are flawed. According to Dr. Remy, this is so common that many knee problems can be forecasted by examining the kinetic chain of mechanics between the hip and foot. Identifying and correcting these mechanical and postural problems must be done before any physical therapy rehab or conditioning exercises to prevent strengthening the dysfunction, which is so common. Conditioning the proper function of all these factors is usually required for lasting relief and full activity return.

The Pain Free & Fit TM Knee Pain Healing Exercise Program teaches you self-analysis and all the corrective exercises you will need. Specific pain relief exercise techniques, targeted stability, stretching, coordination, posture, mechanical corrections, nutrition and conditioning programs are all explained in detail. Over 50 exercises are carefully presented, all being customized for your unique posture, mechanics and knee pain. A simplistic, yet comprehensive approach is given for you to begin the healing stimulus your knee needs today. There is simply no other book or program on the market today which is as cutting- edge and comprehensive when it comes to learning how to use exercise to support pain relief and healing, while providing the specific strength and conditioning required for a pain free and fit knee.

We have provided a few sample exercises from our program below for your consideration. Please remember that all exercises should be done based on your unique body analysis for maximal effectiveness. For a complete knee analysis and a full corrective exercise selection for your unique situation, please refer to the Pain Free & Fit TM Healing Exercise Program for Knee Pain. As our exercise program is not intended to diagnose or treat any pain condition, please consult with your own doctor before beginning this, or any exercise program. 

Sample Knee Pain Relief Exercise

Knee Pain Relief Exercise#1. Sitting on a high stool or bench, so that you feet are off the floor, bend you ankles so that your toes come up towards your knee caps. Keeping your thighs perpendicular to your torso and hips, rotate your shin bones inwards and outwards, holding the end ranges of motion for two seconds before rotating the opposite direction. You should only move within a comfortable range of motion. Emphasize the direction that is limited, or that is opposite to your rotation tendency found on your body analysis. Perform 10-20 repetitions. You may also try this for additional reps at different angles of knee bend, as long as the amount of bend is comfortable. Do no more than 40 repetitions.

Knee Pain Relief Exercise #2. From the same seated position, maintain perpendicular alignment of your  knee and ankle with your torso as you slowly straighten and then bend your knee.  If you found a lateral tracking knee cap on your analysis, you will have to tense your knee cap in towards the opposite thigh while you bend and straighten the knee to correct the tracking. Be careful that the whole knee joint does not move inwards as you do this, only the knee cap. You can use your fingers on both sides of the knee cap to monitor the muscular tension as you do this. You will feel an increased tension on the upper/ inner corner of your knee cap if you are tensing it inwards sufficiently. Use an amount of tension that relieves your pain.  If you found a knock-knee or bow-legged  knee posture during your analysis, you will need to straighten your knee in relation to your hip and ankle during this exercise. Use a comfortable range of motion, and hold each end position of straightening or bending for two seconds before repeating for 10-40 reps.  

These mobilization exercises provide pain relief by stimulating nerve receptors known as mechanoreceptors which sense motion. By using corrective body mechanics and postures as you do this, you will not only be relieving pain sensation, but you will also be re-establishing correct reflexive motor pathways which will allow you to move in a more mechanically sound way once you start waliking and moving after the exercises. This will decrease both the pain and the mechanical stress on your knee.  

Sample Knee Corrective Conditioning Exercise

Stair Climbing Correction and Conditioning.  Just the thought of stairs can make a knee pain sufferer cringe, but many who have knee pain do not realize how much relief can be enjoyed by learning how to do this daily activity correctly.  By using corrective knee, foot and hip mechanics, climbing stairs can be used as a corrective conditioning exercise which not only makes stair climbing much easier, but also helps to strengthen knee function to be able to participate in other activities without pain. 

Place one foot on a stair step, making sure that it is pointing straight ahead, and that all four corners of your foot are bearing equal weight. If you found a knee rotation or knock-knee/ bow-legged posture on your analysis, correct this posture to a comfortable degree. Your knee should be positioned directly above your ankle. If you have a lateral or medial tracking knee cap, tense the knee cap (without moving the knee sideways) towards the direction of correction. For a lateral tracking knee cap, this would be tensing inwards.  For a medial tracking knee cap, this would be tensing outwards. Only use an amount of tension that is comfortable and non-aggravating to your knee.

Tense your hip downwards on the same side as your stepping (front) foot, preventing its natural tendency to elevate (hip hike) as you begin to bear weight on the front foot.  Avoid leaning your ribs downwards on that same side.  Tense your tail bone under slightly and tense your buttock strongly on the same front foot side to initiate the weight bearing on your stepping leg. Keep tensing that buttock as you begin and follow through with the step up. MAINTAIN ALL OF YOUR CORRECTIVE POSITIONS AND TENSIONS as you step upwards (not forwards) and straighten your stepping knee. At the end of the step, you should feel as if you have moved upwards, and definitely not forwards, on the step. Your knee should never move forward past your ankle as you step up. You want to be as tall as possible at the conclusion of your step. Moving forwards stresses the knee much more than moving upwards.

Avoid the mistake of losing your corrective positions and tensions as you bear weight on the foot during the stepping process.  More corrective tension will be needed as you go through the stepping motion to counteract the effects of gravity and the tendency to lose your corrections.

Step SLOWLY to better maintain your corrections and learn how to move without pain.


Pain Free & Fit TM

Knee Pain Healing

Exercise Program NOW!

Learn the FULL Knee Analysis,  Pain Relief and Corrective Conditioning Exercises

Pain Free & Fit TM Knee Pain Healing Exercise Program
(Part of the Pain Free & Fit TM Self-Help Series)
Format: PDF Digital ebook, 89 pages
Publisher: North Shore Health & Fitness Associates, Inc.
Publication Date: 2017
Author: Dr. Michael C Remy, DABCO, CCSP

Chapters and Content:

1- Understanding Pain and Injury,  How Injury Occurs,  The Body's Response to Injury, The Inflammatory Cycle and What Goes Wrong,  Dysfunctional Healing,  The Root Causes of Injury,  Your Unique Knee Pain,  Traditional and Alternative Treatments,  What You Can Do To Help Your Body Heal

2- Anatomy of Your Knee, The 3 Knee Joints, Knee Soft Tissues,  Tracking Function,  Foot Effects on the Knee

3- Knee Pain Relief Exercises and Techniques,  Knee Muscle Tension Release,  Tracking Sets, Knee Mobilization Exercise,  5X5 Posturcise TM Pain Relief Exercises

4- Flexibility and Scar Tissue,  Ischemic Compression and Massage,  Transverse Friction Massage,  Slow Eccentric Exercise,  Self- Fascial Method,  8  Essential Knee Stretches,  5X5 Posturicse TM Self- Stretch,  2nd Method of Stretching

5- Exercises to Correct Knee Mechanics, Posture, & Stability,  General Posture Corrections,  Hips & Feet Relate to the Knee,  Specific Foot, Knee & Pelvic Postures,  Knee Stability (RPI),  Beginners Knee Stability Exercise,  5X5 Posturcise TM Self- Correction,  Avoiding Mistakes that Cause Knee Pain

6- Knee Conditioning Exercises,  Techniques to Ensure Pain Free Conditioning,  Beginner Conditioning Exercises, Advanced Exercises,  Specific Exercises for Sports, Fitness, Home & Work Activities

7- Putting It All Together,  Review of Program,  Beginner Workouts,  Intermediate Workouts,  Advanced Workouts

Get ALL of the

Knee Analysis, Pain Relief & Healing Exercises


To Begin Your Pain Free & Fit Lifestyle TODAY!


Only $12.99

Healing Exercise for Knee Pain