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Not too long ago, I prided myself on staying fit and active,

But as soon as my feet hit the floor, a sharp pain shoots through my knee.

Sudden knee pains felt like a betrayal.

You wince, trying to shake it off, but the discomfort lingers, shadowing your every step.

My routine runs along Miami Beach, my evening workouts, and even simple tasks like walking up the stairs—all became grueling challenges.

I tried ignoring it, hoping it would just go away. But the pain only worsened.

I knew I had to find a solution, and fast.

That’s when I dove deep into research, seeking out the best exercises and techniques to not only alleviate knee pain but to strengthen my knees and prevent future issues.

Through trial and error, I developed a custom workout routine that transformed my life.

Not only did it eliminate my knee pain, but it also improved my overall mobility and strength.

Now, I want to share this routine with you so you can reclaim your active lifestyle without the nagging knee pain holding you back.

Here are my 7 Knee Pain Exercises to alleviate pain

1- Foam Roller Quads

  • Self-massage technique for quads, alleviates back pain and tight quads.
  • How to perform: Start in a front plank position, place your legs on the roller just above the knees, and slowly roll up, pausing on tender spots.
  • Avoid: Rapidly rolling back and forth. Move slowly and focus on breathing.

2 – Foam Roller Glutes

  • Targets and alleviates tension in the glutes.
  • How to do it: Sit on the roller, focus on one glute at a time, add pressure by crossing the leg if needed, and pause on painful spots to breathe deeply.
  • Avoid: Not adjusting pressure or breath to relax the muscle effectively.

3 – Miniband Fire Hydrant

  • Strengthens glutes to prevent back and knee injuries.
  • How to perform: Start on all fours with the band on, and lift your leg sideways.
  • Avoid: Using too heavy a band too soon.

4 – Miniband Clam Shells

  • Strengthens hip abductors and external rotators.
  • How to do it: Lay on your side, place the band above knees, maintain posture with knees slightly forward, lift from the hip.
  • Avoid: Moving the whole body instead of isolating the hip movement.

5 – Ball Terminal Knee Extension

  • Knee rehab/prehab exercise using a Pilates ball to strengthen the quadriceps.
  • How to perform: Place the ball behind your knee against a wall, stand tall, extend your knee against the ball, and adjust the heel if needed.
  • Avoid: Placing your heel too close to the wall, which reduces effectiveness.

6. – Single Leg Glute Bridge

  • Enhances glute contraction, ideal for warm-ups and routines.
  • How to do it: Position yourself close to a bench, pull your opposite knee to the chest, bridge up, squeezing the glute, and maintain tension without fully lowering.
  • Avoid: Positioning yourself too far from the bench, causing hamstring strain.

7 – Miniband Lateral Walk

  • Enhances hip, knee, and lower body stability.
  • How to perform: Use appropriate band tension, place the band around ankles, maintain a hip-hinge position, and step sideways slowly.
  • Avoid: Moving too quickly. It’s crucial to feel the hip muscles working during slow movements.

Don’t let knee pain hold you back.

Try these exercises and feel the difference in just 30 days.


Will this guarantee that I’ll be free of knee pain in a month?

The short answer is no.

While these exercises are important, alleviating knee pain will also depend on your consistency, overall fitness, diet, and how well you integrate these exercises into your daily routine.

It’s one thing to do these exercises and another to incorporate them into your lifestyle in a way that you actually enjoy.

I prefer to maintain an active life but in a way that fits my busy schedule (hence the focus on efficient, effective workouts).

So think of this as a template and remember the principles:

Get consistent exercise, train with resistance, stretch, and incorporate movements you enjoy.

Stay Legendary,

Ted Ryce

When you’re ready, here are 3 ways I can help:

1) Watch my Unstoppable After 40 Masterclass, where I teach you the simple 5-step process our successful clients are using to get fit in their 40s & 50s while growing their businesses and enjoying their lifestyle:

>Click Here To Watch Now!

2) If you have questions about my coaching program, click on the button below to check my FAQ page.

> Coaching Program FAQ Page ​ ​

3) Are you an entrepreneur who wants to get fit in your 40s & 50s without feeling achy or spending hours at the gym?

> Schedule Your Free Strategy Call Now!

Ted Ryce is a high-performance coach, celebrity trainer, and a longevity evangelist. A leading fitness professional for over 24 years in the Miami Beach area, who has worked with celebrities like Sir Richard Branson, Rick Martin, Robert Downey, Jr., and hundreads of CEOs of multimillion-dollar companies. In addition to his fitness career, Ryce is the host of the top-rated podcast called Legendary Life, which helps men and women reclaim their health, and create the body and life they deserve.

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