FREE 4 WEEK

KNEE REBUILD
HOW TO TAKE YOUR KNEES
FROM PAINFUL TO PAIN-FREE

by Liam Howe
TABLE OF CONTENTS
DISCLAIMER...................................................................................3

WELCOME......................................................................................4

10 KNEE RECOVERY PRINCIPLES....................................................5

DAY 1............................................................................................6

DAY 2............................................................................................7

DAY 3............................................................................................8

DAY 4............................................................................................9

DAY 5..........................................................................................10

EXERCISE GUIDE..........................................................................11

NUTRITION PRINCIPLES...............................................................17

RECOVERY...................................................................................18

THANK YOU AND NEXT STEPS.....................................................19

 DISCLAIMER
The information provided in this fitness book is intended for general
informational purposes only. It is not a substitute for professional
medical advice, diagnosis, or treatment. Always seek the advice of your
physician or other qualified health provider with any questions you may
have regarding a medical condition or your individual fitness goals.

The author and publisher of this book are not responsible for any injury,
illness, or adverse effects that may result from the use or application oF
the exercises, workouts, techniques, or dietary recommendations
described within. The reader assumes full responsibility for any actions
taken based on the information in this book.

Participating in physical activities, exercises, and fitness programs

carries inherent risks. It is recommended that you consult with a
qualified healthcare professional before beginning any exercise
program, especially if you have pre-existing health conditions or
concerns.

The author has made efforts to ensure the accuracy of the information
provided in this book at the REST of publication. However, the author
and publisher do not warrant the accuracy, completeness, or usefulness
of the information. The reader should use their own discretion and
judgment when following any recommendations, and the author and
publisher disclaim any liability for any claims or damages arising from
the use of this book.

By using this fitness book, you acknowledge and agree to

the terms of this disclaimer.
 WELCOME
Thanks for downloading my e-book and congratulations on taking your first steps to
having pain-free knees. Like you, three years ago i took the same similar steps which
changed my life, i realised that if i wanted to be pain-free, wanted to play football
again, wanted to stop having to deal with the daily battles of living with knee pain, i
would have to take action.

For five years i dealt with chronic knee pain. I had pretty much every knee
injury you could think of, snapped knee cap, patella, quad and hamstring
tendonitis, cartilage, meniscus and ligament damage - you name it. At many
points i felt hopeless, like i would be in pain forever, like i had no hope of
making it back to football...

Then three years ago i found a new training system which reinstalled that
hope. For three years i studied everything i could find on it, and against all
odds i made it out of knee pain, back to my sport. Now it is my mission to help
as many people as possible do the same.

This is exactly why i created this program, i understand the challenges faced
by people like you. The sea of information over the internet making it
impossible to know what to do, the useless physio trips which didn’t help us
recover at all, the constant feeling of being stuck in a never ending cycle of
pain. That’s why i curated this guide - to simplify the process and provide you
with a structured program which can actually get you the results you’re looking
for.

Consider this a sneak peek; a small taste of the extensive offerings in my online
coaching. This program serves as a testament to our commitment
to quality, efficacy, and our community’s wellbeing. If you resonate with
our approach and find value in this guide, we wholeheartedly invite you
to explore the here, we delve even deeper, offering tailored routines, nutrition
guides, and a community of like-minded individuals on a similar quest as
yourself.
 10 PRINCIPLES TO HELP WITH
YOUR KNEE RECOVERY
1.BUILD FROM THE 6. USE A FULL RANGE OF
GROUND UP MOTION
For a long time, full ranges of motion have been
The feet and ankles are first point of contact with
demonised. Using deep knee bends can
the ground, we need to make sure all parts of the
strengthen the connective tissue in the knee. This
body can absorb the force produces so ther is no
doesn’t mean we don’t use short range exercises
undue stress on the knees
like step up,. but avoiding using full ranges of
motion can be detrimental.

2.BLOOD FLOW 7. TRAIN KNEES OVER

The deeper the issue in the knee that harder it is
getting blood flow. we want to use backwards
walking to force blood flow into the knee and
speed up the healing process.
TOES
Another thing that is heavily demonised is KOT
training. More pressure IS on the knee when it goes
over the toe, but this is only bad if the knee can not
handle that pressure. Get STRONG in these
positions.

3.REBALANCE SIDE TO 8. STRONG AND MOBILE

SIDE
Knee injuries often happen on one side and
therefor the body becomes unbalanced which
can cause issue. Doing an extra set on the
weaker side can help to rebalance your legs
Using exercises that create strength through length
gives you more potential for gains and can
drastically improve knee health, flexibility and
performance goals.

4.CHASE THE PERFECT 9.PROGRESSIVE AND

REP MEASURABLE LOAD
It’s not about how much you lift, is about how The goal is to get measurably stronger over time.
you lift. Every single rep we should chase the Every one of my clients has standards to work
PERFECT rep. towards.

5.VMO IS KING 10.PAIN-FREE TRAINING

The VMO is the teardrop shaped quad muscle.
It is the primary player in protection of knee
cartilage and can help improve patellar
tracking. it can be preferentially trained in
deep knee bends.
These standards are no good if you are training
through pain. pain is the bodies way of saying
something is wrong, if you can’t do the rep pain-
free, regress until you can.
DAY 1-KNEE FOCUS
1 BACKWARDS WALKING
(SLED OR TURNED OFF TREADMILL)

1 X 5-10 MINUTES

2A TIB RAISES
3 X 25 REPS

2B KOT CALF RAISES

3 X 25 REPS

3 PATRICK STEP UPS

3 X 20 REPS

4A LYING HAMSTRING CURLS

3 X 8 REPS

4B COUCH STRETCH
3 X 30S
DAY 2 - ACCESSORY
1A SLANT CALF STRETCH

3 X 30 SEC

1B BIG TOE STRETCH

3 X 3O SEC

2A PIKE STRETCH

3 X 30 SEC

2B OUTER GLUTE STRETCH

3 X 20 REPS

3A ELEPHANT WALKS

3 X 30 REPS

3B L SIT

3 X 20 SECS
DAY 3- KNEE FOCUS
1 BACKWARDS WALKING
(SLED OR TURNED OFF TREADMILL)

1 X 5-10 MINUTES

2 TIB RAISES

3 X 25 REPS

3 FHL CALF RAISE

3 X 20 REPS

4 ATG SPLIT SQUAT

5 X 5 REPS

5 COUCH STRETCH

3 X 30S
DAY 4- ACCESSORY
1A SLANT CALF STRETCH

3 X 30 SEC

1B BIG TOE STRETCH

3 X 3O SEC

2A PIKE STRETCH

3 X 30 SEC

2B SEATED GOOD MORINING

3 X 20 REPS

3A ELEPHANT WALKS

3 X 30 REPS

3B L SIT

3 X 20 SECS
DAY 5- KNEE FOCUS
1 BACKWARDS WALKING
(SLED OR TURNED OFF TREADMILL)

1 X 5-10 MINUTES

2A TIB RAISES
3 X 25 REPS

2B KOT CALF RAISES

3 X 20 REPS

3 VMO SQUATS

5 X 5 REPS

4A ECCENTRIC NORDICS

3 X 5 REPS

4B COUCH STRETCH

3 X 30S
EXERCISE GUIDE
BACKWARDS SLED/ DEADMILL
walk backward with intention to push through
your toes on each step. This is the lowest level of knees
over toes traininng. The correct weight is one you can
go for 5-1o minutes with toes behind knees on each
step.

If using a treadmill make sure it is turned off so that

your are pushiing against the internal resistance of the
treadmill.

TIB RAISE
Butt against wall then take a step out. without bending the
knee lift your toes up using the muscles in frontof your
shins, and then lower. Coming closer to the wall makes it
easier and moving further away makes it harder.

KOT CALF RAISE

In this exercise we are working on bending our knees.
You can start this exercise with very little knee band
and work on getting more over time. The further our
ankle can bend and the stronger we are in this
position, the less likely we will have knee pain.
FHL CALF RAISE
The fhl calf raise still has ankle bend but is done
with straight legs. The closer you get to the wall
with this exercise the easier it will be. This is the
final part of the lower leg puzzle. We have now
strengthened the tibs, soleus and gastric/fhl. The
stronger your lower legs the less knee pain your
willl have.

PATRICK STEP UP
The patrick step up is a short range, joint
dominant movement. This means it will flood the
knee with blood and train the internal structures of
the knee to be stronger. Stand on one leg with the
other straight out. Lower the non-working leg until
the heel touches the floor. Maintain a vertical torso
with this lift. Regress to your pain free level by
reducing the height of the working platform and
using assistannce of the upper body.

ATG SPLIT SQUAT

The ATG split squat can allow us to rebuild a
full range of motion in the knee one side at a
time, as well as lengthening out back hip
flexor. Standing hip width apart, take a step
back with one leg. May take a few attempts to
find the right distance. Start with back foot on
toes and front foot flat, as you drive the front
leg forward and lower, lift the heel to get
hamstring covering the calf. Regress the
exercise by raising front foot and using
assistance of the upper body.
VMO SQUAT
Have your heels raised on a slantboard or
plate. As you lower drive your knees forward
so that more of the weight is on the vmo
muscels and the knees. Be honest with yourself
and regress to a pain-free level. Progressions
go from assisted to counterbalnace to
unassisted to dumbelll in front.

LYING HAMSTRING CURL

The lying hamstring curl is a short range knee
flexion exercise. They train the hamstrings and
are pretty self explanatory to set up on the
machine. If nordics are too hard, just build
strength here and then progress to nordics
later down the line.

NORDIC CURLS
Nordic curls are a long range knee exercise.
These are more intense on the hamstrings and
tendons behind the knee. The best way to do
these is using a nordic bench but can be
performed anyway which the lower legs can
be held down. Take your time with these. Any
doubts use lying hamstring curl instead.
COUCH STRETCH
The couch stretch is my personal favourtite
stretch for the quad and hip flexor muscles.
Doing this up agianst a wall will be a
progression. You can start with a your back
foot on a “couch” rather than against the wall
or having your knee further away from the wall.
Contract your glute, really own the stretch.

SLANT CALF STRETCH

For this stretch you can use anything that
raises the toes up. To start with , you will
feel this exercise in the belly of the calf, and
as you get more flexible there the stretch
will feel more in the soleus/achilles area.
Make sure to flex the tibs and drop the hips
into this stretch.

BIG TOE STRETCH

This is best with shoes off, sit back and breathe
in this position and contract the toes. If needed
leaning more forward will be a regression and
leaning further back is a progression.
PIKE STRETCH
This stretch works behind the knee. Use a slant
board or other object to raise the toes. As you
lean down into the stretch, fully flex the quad and
feel the stretch up the back of the knee.

OUTER GLUTE STRETCH

To perform this stretch have your legs in a 90/90
position. You then want to twist your upper body
and lean forward over the outside glute/piriformis
area. Use hands as assitance if needed.

SEATED GOOD MORNING

In this exercise open your knees so that your
torso can go lower through the middle aiming to
get your abs to touch the bench while keeping
the back flat. keep your ankles in front of your
knees. You can start this exercise holding
dumbells and then progressing to barbell over
time. Mobility can also regress by incline bench
height, always aiming to get abs to touch the
bench first.
ELEPHANT WALKS
The elephant walks are a great exercise
for hamstring flexibility and getting your
spine use to flexion. In a bent over postion
you want to extend one leg by flexing the
quad at a time. If you are less flexible use
a raised platform as shown on the photo
and work your way down. The goal is flat
palms on floor and extended legs.

L-SITS

You can start this execrise by sitting down

on the floor and with the legs straight lift
one up at a time. Leaning back makes it
easier, leaning forward makes it harder.
progressions then move to lifting your
torso off the ground with your feet still on ,
then eventually working on lifting the
whole body off the ground
 NUTRITION
PRINCIPLES
#1 EATING WHOLE UNPROCESSED FOODS

Eliminating processed foods from your diet offers a multitude of benefits for your overall
health and well-being. Processed foods often contain high levels of added sugars,
unhealthy fats, sodium, and artificial additives, which can contribute to various health
issues like obesity, heart disease, and diabetes. These foods are typically low in
essential nutrients and fiber while being high in calories, leading to brain fog and
potential weight gain. Shifting to eating unprocessed foods can lead to increased
energy levels, improved digestion, better weight management, and a reduced risk of
chronic diseases, ultimately supporting a healthier and more vibrant life.

#2 PROTEIN IS KING!

This is the most important macronutrient when it comes to nutrition and a protein goal is
key. Eating high protein will help you to be leaner, stronger, put on muscle mass, lose
fat, increase connective tissue size. we want to be getting these mainly from animal
based products if possible with a focus on quality, more on that in #3. Can get extra
protein in through amino acids and protein powder - but this is secondary to food. We
want to be hitting between 1-2 gram of protein per lbs of bodyweight a day.

#3 WATER CONSUMPTION

As human beings we are made up of a minimum of 60% water, our heart and brain is
73% and our lungs are 83% so its super important for our body to function. Regarding
performance, even a small amount of dehydration can drop our strength by 2% which
doesn’t sound like much but it can make all the difference over the long term. if you are
a performance athlete that 2% could be the difference between 1st and 10th place.
Drinking a good amount of water is vital for performance in the gym and increasing
strength while dropping body fat. We want to be drinking 4 litres a day at minimum -
can add lime and salt to make it taste better, which also adds a little bit of extra
electrolytes.
 RECOVERY
Training is just one part of the equation. Training is stimulus, recovery is
what allows us to build bigger muscles and connective tissue, get leaner
and then train harder next time.

#1 SLEEP 7-8 HOURS A NIGHT EVERY NIGHT.

Sleep is absolutely crucial to recover properly. 7-8 hours a night is
absolutely non-negotiable. I suggest to come off your phone or at least
wear blue light blockers, dim your lights, and stop eating and drinking a
few hours before bed.

#2 BLOOD FLOW DAILY

Something which can promote healing is getting blood flow to the knees
every day using concentric dominant exercises e.g. backwards walking
and banded knee extensions.

#3 EAT OPTIMALLY FOR YOUR OWN ACTIVITY LEVELS

You need to eat optimally for your activity levels. Find out how much
calories and protein YOU should be eating, every person is different.

#4 GET OUTSIDE MORE!

Humans are originally made to spend the majority of time outside.
Modern life (especially after covid) has been designed in a way where
we could stay inside all day if we wanted. Howver, this is not good for
both our mental and physical health. Get outside more.

#5 EPSOM SALT BATHS

Epsom salt baths absorbs magnesium into the body and is great for
tissue recovery and lowering stress.
THANK YOU AND NEXT STEPS

Thanks for downloading and using my e-book. I hope it can help you
make the first steps towards a life without knee pain. Everyone will be at
different starting points so take your time with it and don’t get
disheartened if it doesn’t work straight away. As i mentioned in the
foreword i dealt with chronic knee pain for 5 years and this was the
only system that worked for me - although it did take time.

I know how tough knee pain can be on the mind as well as the body so
take every small win as you can. Celebrate every milestone and know
that getting 0.1 % better each day can add up a lot over time. Setbacks
are expected so don’t be so hard on yourself when they happen - you
only fail when you give up.

I really do think you can change your life with the information in this e-
book alone but i go deeper into everything in my online coaching. If
you want to book a call in with to chat about your specific position and
accelerate your journey to a pain-free life, click the link down below.

LINK:

And if you have any questions about the information in this e-book or
my online coaching shoot me a message on my

personal whatsapp number: +44 7507 390652