Dr. Jacob  

Doctor of Physical Therapy

Welcome to my 21 day knee health challenge🙌


EQUIPMENT NEEDED:
- floor mat or yoga mat
- chair or bench
- a ball the size of a volleyball, or rolled up towel
- a ball the size of a tennis ball
- power bands (to level up) 

All products listed on my Amazon shop: 
https://www.amazon.com/shop/drjacob/list/1C293W7I0LJXO?ref_=aipsflist_aipsfdrjacob


You may have come across a lot of my content on social media about knee pain and the many factors that go into creating an effective knee health program. This 21-day intensive is a fully comprehensive approach designed to guide you through targeted exercises for overall knee health, along with the supportive muscle and joint strengthening work that should always accompany it.

The program is broken into three themed weeks:

Week 1 focuses on the upper leg—quads, hamstrings, hip flexors, and abductors. A proper knee program doesn’t just isolate the knee; it must also address the joints above and below for true stability.

Week 2 centers on the knee joint itself, while still building on exercises from Week 1.

Week 3 shifts to the lower leg, with emphasis on the calves, anterior tibialis, and ankle, foot, and toe mobility. (Yes—limited toe mobility can absolutely contribute to knee pain!)

You’ll notice some exercises repeat throughout the challenge. That’s intentional. These are foundational movements I believe belong in your daily routine, whether or not you’re dealing with knee pain.

By the end of the three weeks, my goal is that you’ll not only understand what makes up a strong, well-rounded knee program but also feel confident carrying these exercises into your everyday life long after the challenge ends.

Thank you for being part of this program and for supporting my work online. If you have any questions along the way, feel free to send me a DM—I’ll personally get back to you.

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