→ Just 10 minutes a day to reduce knee pain, build strength, and get back to what matters most.

If you're just getting started, begin with the foundational knee exercises. These exercises focus on the main muscles around the knee, hip, and core to build a strong foundation. Once you know what it feels like to use these muscles, all future exercises will be easier because you will know what you are meant to be targeting. The exercises are in 3 separate videos: Stability, Strength, and Flexibility You can decide which video you want to focus on each day (or all 3 if you're an all-star 🏅)

This 4-week pool exercise program will help you build strength and power without pain. Thanks to the buoyancy of water, your body weight is offloaded, reducing stress on your knees and making movement easier and safer. Exercises that may be too painful on land—like squats, lunges, and even light jumping—become accessible in the pool. Each week gently progresses to improve knee strength, balance, mobility, and power, helping you move with greater ease and confidence while protecting your joints

Take advantage of the support and resistance of the water to reduce joint stress while improving strength, balance, mobility, and confidence. These gentle, knee-friendly workouts are perfect for relieving pain, moving more freely, and building the strength needed for everyday activities—all while enjoying a refreshing workout in the pool.

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Build the strength, balance, and confidence to tackle going down any stairs.

It’s time to tackle stairs! Over the next 4 weeks you’ll build the strength, flexibility, and balance to manage a full flight of stairs - Pain Free

This month is all about getting your knees game-ready! Whether you’re brand new to pickleball or getting back to it after knee pain, these workouts are designed to gently build the strength, balance, and agility you need to move with confidence — without flaring up your arthritis. Expect dynamic warm-ups, joint-friendly strength, and stability-focused exercises that mimic real pickleball moves. Let’s get you back in the game — stronger, safer, and with a smile.