I was just putting the final touches on the video training for the 28-Day 8-Minute Knee Fix Challenge. (It kicks off this Monday!)
This is one of those challenges I honestly kind of also built for myself 🙂
I’ve had knee surgeries. I did all the physical therapy. There’s nothing “clinically wrong” with my knee anymore.
But the issue is… it still hurts sometimes!
What I’ve found is that when I stay consistent with a short, very specific rehab-style routine, my knee feels way better and stays way more stable.
For example, here’s a simple 8-minute routine from the program (videos included; and you actually get a new sequence, six days per week in the full challenge):
Minute 1 – Quad Sets + Straight Leg Raises
Minute 2 – Glute Bridges (slow squeeze at the top)
Minute 3 – Terminal Knee Extensions (banded)
Minute 4 – Hamstring Sliders or Eccentric Hamstring Curls
Minute 5 – Tibialis Raises (shin muscle work most people never train)
Minute 6 – Standing Calf Raises (slow tempo)
Minute 7 – Supported Split Squats or Step-Back Lunges (pain-free range)
Minute 8 – Ankle Mobility Rocks + Deep Squat Pry
If I do something like that first thing in the morning, every day, it makes a big difference.
It helps:
- strengthen my hips
- activate the right quad stability muscles
- build hamstring support
- strengthen calves and ankles
- keep my knees mobile
- improve knee tracking
I still train hard. I lift. I do kettlebells. I do yoga. I move most days.
But if I skip this specific stuff for a while, my knee flares up.
So I started this challenge again for myself — and I figured I might as well invite you to do it with me.
It’s only $15.
And honestly… what do you really have to lose?
Hope you’ll join me.
— Forest