01 · (15 pages)
The Knee Osteoarthritis Blueprint
why osteoarthritis is a whole-joint condition, not simple wear and tear, and why an X-ray doesn't tell the whole story
HUMAN DYNAMIX · KNEE PROTOCOLS
The Knee Osteoarthritis Protocol
Your knee is not wearing out. Keep moving.
A diagnosis of osteoarthritis sounds permanent. It isn't. Every major clinical guideline recommends exercise as the first-line treatment for knee osteoarthritis, ahead of medication and injections. This protocol shows you exactly how.
4files
36sessions
24exercises
€19,95complete system · one-time payment
Digital English-language guides
YOUR STARTING POINT
A program for your knee.
active adults, typically over 45, with knee osteoarthritis pain and stiffness, whether or not you've had an X-ray, who want to stay active for decades rather than plan around a knee replacement.
Educational content. Not medical advice. This program does not replace an in-person assessment.
ONE SYSTEM. FOUR TOOLS.
What's inside:
02 · (18 pages)
12-Week Program
four phases from calming the joint to full strength, with a clear return-to-activity ladder for walking, hiking, golf and more
03
Tracker
log pain, stiffness and sessions, and know exactly when to progress
04
Quick Guide for your phone
the rules for home and on the move
A CLEAR PLAN
Understand. Train. Track.
the same traffic-light pain rule used across every HDX program, with tests built specifically for osteoarthritis: morning stiffness, the 30-second chair stand, and a stairs test.
01
Understand
why osteoarthritis is a whole-joint condition, not simple wear and tear, and why an X-ray doesn't tell the whole story
02
Train
four phases from calming the joint to full strength, with a clear return-to-activity ladder for walking, hiking, golf and more
03
Track
log pain, stiffness and sessions, and know exactly when to progress
Preview from the included English-language files.
TWELVE WEEKS. ONE LOGICAL PROGRESSION.
Build capacity, step by step.
Weeks 1–3
Calm and switch on
Wake up the quad, restore comfortable range of motion, and learn the habits that take pressure off.
Weeks 4–6
Build strength
Bodyweight strength in comfortable ranges, and the first single-leg control work.
Weeks 7–9
Get strong
Heavier loading and single-leg strength for real-world demands.
Weeks 10–12
Move like you used to
Stairs, uneven ground and a return to your own activities.
The schedule provides structure, not a recovery deadline. Your response determines when you progress.
SEE YOUR PROGRESS
Stop guessing. Track the change.
log pain, stiffness and sessions, and know exactly when to progress
View preview ↗
Preview from the included English-language files.
HUMAN DYNAMIX
Expertise you can use at home.
Written by Sam Sankarey, physiotherapist and human movement scientist. Every core claim is backed by peer-reviewed research, cited in full at the end of the guide.
Ask us a question ↗GOOD TO KNOW
Frequently asked questions
Clear answers before you begin.
Who is this program for?
active adults, typically over 45, with knee osteoarthritis pain and stiffness, whether or not you've had an X-ray, who want to stay active for decades rather than plan around a knee replacement.
How does the program work?
the same traffic-light pain rule used across every HDX program, with tests built specifically for osteoarthritis: morning stiffness, the 30-second chair stand, and a stairs test.
What format are the files?
Three English-language PDFs and a spreadsheet tracker.
Is it a subscription?
No. This is a one-time purchase.
Does this replace an in-person assessment?
Educational content. Not medical advice. This program does not replace an in-person assessment.
KEEP MOVING
Your next step starts with a plan.
Your knee is not wearing out. Keep moving.
€19,95 complete system · one-time payment
Digital English-language guides