Fix Your Knees: Heal, Lengthen, Strengthen

Not medical advice, just real-world coaching that works. In this episode, Karl breaks down knee rehab and joint health in plain English: why the knee is a hinge that’s governed by the ankle and hip, and how to rebuild with short, consistent sessions. You’ll learn the four training fundamentals (progressive overload, full range of motion, time under tension, no pain) and how to use regressions/progressions to keep moving forward safely. We cover the “Heal → Lengthen → Strengthen” framework (think: high-rep calf raises, controlled hamstring work, TKEs, isometrics), smart frequency (10–15 mins most days), and everyday habits like single-leg balance while brushing your teeth. Plus: when to bring in a great clinician, and how VH’s structural balance assessments turn guesswork into a plan.