Build Stronger Knees

Feel Better, Do More

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    Most knee pain, without an injury, is from the knee joint. Pain from the knee joint is most often osteoarthritis.
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    Conventional Wisdom suggests strengthening the thigh muscles, a muscle first approach, to fix a knee joint problem. 
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    Strengthening the muscles requires resistance or weight which is often too much for the joint. The result is little improvement.
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    The answer is to strengthen the joint and the muscles.

Most practitioners still do not treat patients with knee osteoarthritis optimally

Hi, I'm Doug Kelsey the author of The 90 Day Knee Arthritis Remedy

How Do You Strengthen the Knee Joint?

There's no doubt that strong thigh muscles, the quadriceps, is protective against knee pain. People who develop knee arthritis all have weak quadriceps muscles. There's some debate about which comes first. Do the muscles grow weaker allowing arthritis to develop or does arthritis begin and, as a result, the muscles become weaker? Scientists don't know for sure but either way, knee pain from osteoarthritis and weak quadriceps muscles come together.

The ultimate goal is to develop strong leg muscles. And muscles need to be pushed, challenged. Muscles get stronger by a process known as progressive resistance exercise. The exercises must get harder and harder on a regular basis. Otherwise, the muscles won't respond. You won't get any stronger and your knee won't feel any better.

Conventional Wisdom says that there's nothing that can be done about the joint. You can't strengthen it so don't bother. This is why so many programs use a muscle first approach.

Strengthening Leg Muscles is Good but Not at the Expense of Your Joint

The good news is there's a way to boost the strength of your joint and leg muscles without making your knee feel bad.

The concept supporting this idea is based on the science of mechanobiology - how mechanical forces generated within or imposed upon living tissues affect the physiology and structure of that tissue.

Although many in the medical word believe you can't do anything about a weak or injured joint, I debunk this thinking in my book in detail. It's not just my opinion. It's from a large number of scientific studies that support the idea that joints respond to mechanical force but it's how the force is applied and used that makes the difference.

Nudge Joints and Push Muscles

In a nutshell, achy, stiff, sore joints need to be nudged to to get stronger, not pushed. You push muscles. You stress muscles hard and they respond quickly. Joints, you nudge carefully, persistently. And the result is that at a certain point, you can start pushing the muscles because the joint can take it.

You work from the inside - out. Using specific exercises that target the joint tissues and with the right resistance, repetitions, duration, frequency, you nourish the joint, boost the lubricating fluid in the joint, and build the tissue strength.

What's Happening in the Knee

Osteoarthritis (OA) is the most common form of arthritis affecting over 30 million Americans. ​

The condition results from a weakening and deterioration of the articular cartilage between the bones of the joint (Chondromalacia Patella and Patellofemoral Pain Syndrome are also conditions in which the articular cartilage is weak or injured).

Articular cartilage is a tough, rubbery and slick substance that covers the end your bones. Its job is to provide a nearly friction free environment while also protecting the bones from excessive force (more about cartilage in a later chapter).

The primary symptoms of OA are pain, aching, stiffness, swelling and weakness. These symptoms often interfere or prevent weight bearing activities--walking, squatting, certain kinds of exercise for example.

Many practitioners believe you're doomed. There's nothing you can do to help yourself feel better, move better. 

Why? Because cartilage doesn't have a blood supply so they assume the tissue can't be changed.

But science has proven this belief to be wrong. 

"….human cartilage responds to physiologic loading in a way similar to that exhibited by muscle and bone, and that previously established positive symptomatic effects of exercise in patients with OA may occur in parallel or even be caused by improved cartilage properties." Roos EM, Dahlberg L. Positive effects of moderate exercise on glycosaminoglycan content in knee cartilage: a four-month, randomized, controlled trial in patients at risk of osteoarthritis. Arthritis Rheum. 2005 Nov;52(11):3507-14. PubMed PMID: 16258919.

Cartilage cells only talk to each other through what is known as the extra-cellular matrix. This matrix is a complex mixture of proteins and sugars that act like a three-dimensional spider web. The matrix is responsible for making cartilage stiff by attracting and binding water. The pressure from physical loading and unloading (for example, standing up, placing weight on your foot and then removing the weight) exerted on and within the matrix is transferred to the cartilage cells.

The pressure applied to the joint and the cartilage serves as the communication highway for cartilage cells.

This is how cartilage cells know what to do. If the loading pressure is too great, the matrix begins to come apart, water escapes, the internal pressure drops, and the cartilage cells have little stimulation.

From a reader....

"It was a life saver..."

I am 74 years old and play squash twice a week. About three years ago I tore the meniscus in my left knee. It gave me moderate but bearable pain and I kept playing. I didn’t know it was a torn meniscus for a year until I had an MRI (X-rays did not show anything). Since then I have been to two surgeons who both took more X-rays and told me the pain was just from arthritis. None recommended surgery. After the first surgeon, and about a year ago, I got your book the 90 day Knee Arthritis Remedy. Thank you. It was a life saver. I followed the program fairly diligently (and am continuing it but not as vigorously) and my left knee has been much better. My right knee, which had been starting to give me minor pain at squash before the left knee problem, is now perfect in my view.**

**Disclaimer: Individual result and does not guarantee success

Brock McLearon

The Answer is to Strengthen the Joint First

A muscle-first approach works best for a muscle based problem. If you have shoulder pain from a weak rotator cuff, strengthening the rotator cuff muscles makes good sense. 

But, if you have a joint problem, a joint-first approach makes more sense than a muscle first approach. 

What you will learn from The 90 Day Knee Arthritis Remedy is how to boost the strength of your knee joint and  how to strength all the muscles of your leg and trunk...but that's not all.

You'll learn the principles a joint-first approach and how to strengthen the joint in any of the purchase options. The FULL VERSON  BOOK goes into greater detail with more specific examples, exercises, videos, and special programming. 

If you're curious and want to learn the basic principles, the PRIMER EDITION is for you. If you are more of a visual learner and want to dive deep, purchase the FULL VERSION option.

What you will learn from The 90 Day Knee Arthritis Remedy is how to boost the strength of your knee joint and  how to strength all the muscles of your leg and trunk...but that's not all.

Strengthen Your Muscles and Your Joint

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    Knee osteoarthritis is a joint problem. Strengthening the joint requires a different approach than strengthening muscle. 
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    Nudge joints, push muscles.
    If you try to push the joint along with the muscles, you end up with lack of progress and typically a stiff, sore, achy knee.
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    The 90 Day Knee Arthritis Remedy teaches you how to strengthen your whole leg and body, not just thigh muscles.
    The result is you have a stronger leg and knee joint.

Learn how to build healthier, stronger knees

What You'll Learn

The 90 Day Knee Arthritis Remedy is available in the PRIMER EDITION and the FULL VERSION. Both version are e-books - no physical product will be shipped.

The PRIMER EDITION Table of Contents

The PRIMER EDITION presents the fundamentals of the knee joint, joint healing and strengthening plus a lot more (see below for the table of contents and comparison to the Full Version).

  • 1
  • 2
    Beyond Three Sets of Ten
  • 3
    Osteoarthritis and Related Conditions
  • 4
    New Study - Osteoarthritis on the Rise
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    Most Doctors Not Following Evidence-Based Guidelines for Treating Osteoarthritis
  • 6
    Primer on the Knee Joint
  • 7
    Primer on Articular Cartilage
  • 8
    The Loss of Equilibrium
  • 9
    Biomechanics and Knee Pain
  • 10
    Knee Pain and Bending the Narrative
  • 11
    The Myth of Stretching
  • 12
    Common Treatments for Knee Pain
  • 13
    Gravity is King
  • 14
    Beating Knee Pain is an Inside Job
  • 15
    When a Good Knee Goes Bad
  • 16
    Knee Cap Pain - What to Do
  • 17
    Joints are Not Muscles
  • 18
    How Knee Joint Cartilage Heals
  • 19
    How to Improve Joint Health Without Exercise
  • 20
    It’s About Time
  • 21
    The Joint Strengthening Laws

The FULL VERSION EDITION Table of Contents

The FULL VERSION EDITION contains all of the PRIMER EDITION plus:

  • Primer on Tendon
  • The Suspension System
  • Not All Pain Is The Same
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    A Primer on Pain
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    What I’ve Learned About Pain
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    Demand, Capability, and Pain
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    Common Exercises Used for Knee Pain
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    Choices Are Everything
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    Guidance Glitches
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    A Primer on Strength
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    A New Kind of Cross Training
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    Core Strength
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    Test Leg Strength (Weight Bearing Capacity)
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    How to Get the Most Out of Exercise
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    Suspension System Strengthening
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    Strengthening Quadriceps
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    Core Exercises
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    Leg Exercises
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    The Routine
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    The Routine Addendum: Athletic Preparation
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    Return to Running
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    Tools and Equipment

"Everything I need to keep my knees healthy.."

I am happy to report that I have fully recovered from CRPS (Chronic Regional Pain Syndrome) and patellofemoral pain, my knees are strong again and I am back to cycling 5-6 days a week and some light running.  I still incorporate many of the exercises in my core strength routine and my load tolerance allows me to do 1 legged squats no problem.  I even do pylometrics with jump squats occasionally. 
Doug, your Ebook is tremendous and the principles of rehab have given me everything I need to keep my knees healthy.  I now know exactly what to  do when I push it a little too much.  
Thanks for making your book available to everyone. (**Disclaimer: Individual result and does not guarantee success)

Leslie Wicholas, MD
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    The PRIMER Edition: If you're curious about the difference between strengthening joints and muscles, want an overview but not quite ready to tackle the entire program, this version is for you.
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    The FULL VERSION edition: Contains everything in the PRIMER edition plus the exercise program, exercise photos as well as 21 additional chapters of content, video demonstrations, self-assessment form, exercise programming with exercise log.

"Some of the best advice, for bad knees, you will find anywhere...

For the lay person with knee pain, this book is a fantastic guide to aid understanding the nature of the problem, and what to do about it. 

The “how to” part of the book may seem overwhelming to some who lack a background in exercise sciences, but don’t be intimidated. This isn’t a science textbook, and it isn’t bloated with jargon, or incomprehensible instructions. It is a book for everyone who deals with painful knees.

Many helpful illustrations and links to online videos are available to enhance understanding. This book is a user-friendly guide to some of the best advice, for bad knees, you will find anywhere. **Disclaimer: Individual result and does not guarantee success

Dr. Mark White, PT, DPT, OCS
Doug Kelsey, PT, PhD

About the Author

Doug Kelsey (“DK”) is a physical therapist, author and teacher whose specialty is helping people build resilience - fitness across multiple domains - to enhance their performance, health, and life (professional CV here).

  • Founder of Sports Center the largest, independent physical therapy practice in Austin,TX.
  • Performance coach and physical therapist for over thirty years.
  • Conducted more than 20,000 consultations and 100,000 training sessions with people from all walks of life (Olympic athletes, to weekend warriors to moms and dads and their kids).
  • Former Associate Professor and Assistant Dean for Clinical Affairs, University of Oklahoma Health Sciences Center.
  • Presented independent research nationally and internationally.
  • Owner of two patents on anti-gravity exercise devices (here and here)
  • Author of hundreds of articles and several published books.
  • Conducted over 250 national and international seminars for trainers, therapists, and clinicians

Sample Chapters


You can read samples of The 90 Day Knee Arthritis Remedy by clicking on the tabs labeled SAMPLE CHAPTER A and SAMPLE CHAPTER B.

Money Back Guarantee

If you’re not completely satisfied with The 90 Day Knee Arthritis Remedy (Full Version)​​​​, simply send us an email to within 30 days of purchase and we will refund your money. No questions asked.

Who Benefits From The 90 Day Knee Arthritis Remedy?

  • A diagnosis of either knee osteoarthritis or chondromalacia patella. If you know you have a meniscus tear, ligament injury, a subluxing patella, or a condition other than OA or CP, the solutions for these conditions are different than what I present in this book.
  • No more than mild to moderate wear or loss of the joint cartilage (Stages 1 - 3). Severe loss of joint cartilage - bone on bone - is a much more difficult problem to resolve and sometimes requires an invasive or surgical procedure.
  • Intermittent knee pain. If you have constant knee pain, knee pain at rest, pain that doesn’t improve or go away, you should see a physician to determine the nature and cause of your pain.
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    A strong desire to be active with a clear objective. This is important because you must have a long term goal beyond, “I just don’t want to hurt” in order to fully upgrade your knee.
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    A desire to learn and apply new material. Much of what I present in this book will be new to you. In order to get the full benefit of the material, you must want to learn and be comfortable applying what you learn independently.

Frequently Asked Questions

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    If I need personal assistance or more guidance in applying the concepts in the book, who do I contact? For more personal assistance, contact Laurie Kertz bygoing here.
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    How do I get the book on my iPad, Kindle, Phone? You will need either iBooks or the Kindle app (or a Kindle) to read the book. ​​After you complete the purchase, you’ll receive an email with a download link. To add the book to your iPad or phone, or Kindle, learn more here
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    Will my knee pain be gone in 90 days? The minimum time to complete the program is 90 days. Your progress depends on how well you adhere to the program, the severity and chronicity of your problem and may or may not be consistent with that timeline.
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    Do I need any special equipment to benefit from the information in the book? The exercises use simple, low cost and readily available exercise tools. 
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    Is there a maximum number of times I can download or open the book? No, after purchasing the book you will not be restricted in the number of times you open it. There is limit to the number of times you can download the book.
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    I can’t download the book. What do I do? Make sure you are not on a network that has security settings preventing downloading files from websites with “https” in the web address. Most work environments will block downloads from secure sites. And sometimes the default setting in internet browsers such as Internet Explorer and Firefox will prevent downloading as well.

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**Disclaimer: Individual result and does not guarantee success