{"product_id":"the-runners-knee-protocol","title":"The Runner's Knee Protocol","description":"\u003ch2\u003eThe ache around your kneecap has a running fix.\u003c\/h2\u003e\n\u003cp\u003ePatellofemoral pain is the most common overuse injury in runners, and it's rarely one single cause. This protocol targets the most consistent, evidence-backed factor, hip and knee strength, alongside sensible training load, to get you back to your normal mileage.\u003c\/p\u003e\n\u003ch3\u003eWhat's inside:\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe Runner's Knee Blueprint\u003c\/strong\u003e (14 pages) — why there's no single structural cause, and what the strongest evidence actually points to\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003e12-Week Program\u003c\/strong\u003e (18 pages) — four phases from calming the joint to a fully structured return-to-running mileage rebuild\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTracker\u003c\/strong\u003e — log pain, strength tests and runs, with automatic 10%-rule mileage guidance\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eQuick Guide for your phone\u003c\/strong\u003e — the rules for home and on the run\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eHow it works:\u003c\/strong\u003e the same traffic-light pain rule, with a single-leg squat test, hip strength benchmarks, and a simple running cadence check.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWho this is for:\u003c\/strong\u003e runners of any distance with a dull ache around or behind the kneecap, worse with running, squats, stairs or sitting for a long time.\u003c\/p\u003e\n\u003cp\u003eWritten 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.\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eEducational content. Not medical advice. This program does not replace an in-person assessment, and is not for a kneecap that dislocates or feels unstable.\u003c\/em\u003e\u003c\/p\u003e","brand":"Human Dynamix","offers":[{"title":"Default Title","offer_id":55522405646678,"sku":null,"price":19.95,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0874\/0696\/9174\/files\/HDX_RunnersKnee_Product_Image_1x1_5a41dd62-6301-4f0b-be41-9935c61c0178.jpg?v=1790609476","url":"https:\/\/humandynamix.nl\/en\/products\/the-runners-knee-protocol","provider":"Human Dynamix","version":"1.0","type":"link"}