Healthy Knees: Physician-Designed Knee Protocol
A physician and a movement specialist guide six 15-20 min sessions to relieve knee pain, rebuild strength, and move without fear. Chair + resistance band. This is a 3-week video course with 6 lessons designed for women. Created by Dr. Dmitry Gorkovsky and Victoria Vakulina. Healthy Knees is a physician-designed therapeutic movement protocol for chronic knee pain, previous injury, and post-surgical rehabilitation. Across six 15-20 minute sessions, sports-medicine physician Dr. Dmitry Gorkovsky and neuro-fitness specialist Victoria Vakulina rebuild the muscle balance and neuromuscular control around the knee — addressing the front, back, and inner aspects of the joint with a chair and a resistance band.
Topics covered: how to strengthen muscles around the knee, best exercises for knee pain at home with a chair, why does my knee click and how to address it, VMO activation, quadriceps.
Course Outline
Module 1: The Knee Protocol
Six progressive sessions addressing the three regions of the knee — front, back, and inner — restoring muscle balance and neuromuscular control.
- Session 1: Front of the Knee — Foundations (15 min)
- Session 2: Front of the Knee — Progression (12 min)
- Session 3: Back of the Knee — Foundations (7 min)
- Session 4: Back of the Knee — Progression (8 min)
- Session 5: Inner Knee — Foundations (10 min)
- Session 6: Inner Knee — Progression (9 min)
