TrustMe - Ed TrustMe - Ed

The knee course

This course will discuss the most common knee problems like anterior knee pain and osteoarthritis. There will be focus on load management and how get pain relief fast. There will be given simple exercises for different stages of rehabilitation and also recommended exercises in the gym. The peace & love principles for acute treatment and rehabilitation  will also be discussed.  Read more ↓
8 Episodes 1h 20m
Start
Episodes
01
Pain relief - Paracetamol exercise, ice, taping, soft tissue techniques

Discover practical ways to ease anterior knee pain so you can stay active sooner, from a simple static quad “paracetamol” exercise to icing, taping, and quick support strategies. Learn which options may calm symptoms, improve comfort, and make movement feel more manageable.

09:44
02
Anterior knee pain and the fat pad

Explore why anterior knee pain is so common, persistent, and often misunderstood—especially when the fat pad is the true source of symptoms. Learn how to recognize key patterns, rule out common mimics, and use simple strategies like load management, strengthening, and taping to reduce pain.

16:25
03
The saphenous nerve and the knee

Learn why the often-overlooked saphenous nerve can be a hidden source of medial and anterior knee pain, especially after trauma, arthroscopy, or nerve root irritation. Discover key assessment clues, palpation and stretch testing, plus practical mobilisation techniques to improve diagnosis and treatment outcomes.

03:35
04
Top exercises for the most common knee problems

Learn practical, low-irritation exercises for common knee pain while mastering the one factor that matters most: smart load management. You’ll also see how strengthening the quads, hips, core, foot, and ankle can reduce symptoms, improve movement, and support a steadier return to activity.

16:05
05
Knee pain that does not go away - what to do

Explore a practical, modern approach to stubborn knee pain, from understanding why pain can persist without clear injury to using load management, targeted exercises, and rehabilitation strategies that truly help. You’ll also discover fresh insights on anterior knee pain, osteoarthritis, pain relief, and even brain-based techniques for calming an overprotective system.

14:12
06
Acute treatment and rehabilitation

Learn a simple, effective approach to acute knee injury recovery with the PEACE and LOVE method, from the crucial first 1–3 days to the next stage of healing. You’ll also discover early exercises that reduce swelling, restore movement, and help speed a safe return to activity.

04:01
07
Osteoarthritis - the truth

Osteoarthritis is far more manageable than many people are told: movement, strength training, and clear communication can reduce pain, improve function, and ease fear. Discover why exercise protects joints, why scans don’t always explain pain, and how the right guidance helps people stay active.

08:21
08
Load management - the key to success

Learn how smart load management helps prevent and reduce pain by balancing exercise with what your body can actually tolerate. Discover why the 24-hour pain response matters, how “too much too soon” leads to injury, and how simple training adjustments can keep progress on track.

08:24

COURSE DESCRIPTION:

This course will discuss the most common knee problems like anterior knee pain and osteoarthritis. There will be focus on load management and how get pain relief fast. There will be given simple exercises for different stages of rehabilitation and also recommended exercises in the gym. The peace & love principles for acute treatment and rehabilitation  will also be discussed. 

 

 

LEARNING POINTS

1) Discuss the truth about the most common knee problems like anterior knee pain and osteoarthritis

2) Identify the best load management - the key to success

3) Implement acute treatment and top exercises for the most common knee problems

4) Discuss when we need to examine the saphenous nerve

 

Reference list:

American Academy of Osthopaedic Surgeons (2013) Treatment of osteoarthritis of the knee. Evidence-based guideline.

American College of Sport Medicine (2011) Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: Guidance for prescribing exercise

American Geriatric Society (2010) Exercise Prescription for Older Adults With Osteoarthritis Pain: Consensus Practice Recommendations


Barton et al (2015) The ‘Best Practice Guide to Conservative Management of Patellofemoral Pain’: incorporating level 1 evidence with expert clinical reasoning


Barton et al (2015) Patellar taping for patellofemoral pain: a systematic review and meta-analysis to evaluate clinical outcomes and biomechanical mechanisms 


Barton & Rathleff (2016)Managing My Patellofemoral Pain’: the creation of an education leaflet for patients

Bayer et al (2017) Early versus Delayed Rehabilitation after Acute Muscle Injury.
Bialosky et al (2010). Individual expectation: An overlooked, but pertinent, factor in the treatment of individuals experiencing musculoskeletal pain. Phys Ther2010;90: 1345-55.

Bleakley et al (2012. Price needs updating, should we call the police? Br J Sports Med2012;46: 220-1.


Brosseau et al (2017)The Ottawa panel clinical practice guidelines for the management of knee osteoarthritis. Part one: Introduction, and mind-body exercise programs.

Brosseau et al (2017) The Ottawa panel clinical practice guidelines for the management of knee osteoarthritis. Part two: Stengthening exercise programs

Brosseau et al (2017) The Ottawa panel clinical practice guidelines for the management of knee osteoarthritis. Part three: Aerobic exercise programs.

Beckwee et al (2013) Osteoarthritis of the knee: Why does exercise work? A qualitative study of the literature


Crossley (2015)  Is patellofemoral osteoarthritis a common sequela of patellofemoral pain?


Crossley et al (2016)  Patellofemoral pain consensus statement from the 4th International Patellofemoral Pain Research Retreat, Manchester. Part 2: recommended physical interventions (exercise, taping, bracing, foot orthoses and combined interventions) 

Culvenor et al (2016) Knee extensor strength and risk of structural, symptomatic and functional decline in knee osteoarthritis: A systematic review and meta-analysis

David J.Hunter, MBBS, PhD (2017) Osteoarthritis Management: Time to Change the Deck

Derry et al (2012) Topical NSAIDs for chronic musculoskeletal pain in adults. Cochrane Database of Systematic Reviews 2012; 9 

Dubois & Esculier (2019) Soft tissue injuries simply need PEACE & LOVE, BJSM, April 2019


Duchesne et al (2017) . Impact of inflammation and anti-inflammatory modalities on skeletal muscle healing: From fundamental research to the clinic. Phys Ther Sport2017;97: 807-17.


Eun-Kyung  et al (2016) The effects of short foot exercises and arch support insoles on improvement in the medial longitudinal arch and dynamic balance of flexible flatfoot patients

Englund et al (2008) Incidental Meniscal Findings on Knee MRI in Middle-Aged and Elderly
 

Florez, Jesús (2008) «Human Pharmacology» Barcelona: Masson
 

Gay et al (2016) Educating patients about the benefits of physical activity and exercise for their hip and knee osteoarthritis. Systematic literature review

Harris Ian (2016) Surgery, The Ultimate Placebo: A surgeon cuts through the evidence 

Hansrani et al. (2015) The role of compression in the management of soft tissue ankle injuries: A systematic review. Eur J Orthop Surg Traumatol2015;25: 987-95.

Jam, Baram (2004) Evaluation and Retraining of the Intrinsic Foot Muscles for Pain Syndromes Related to Abnormal Control of Pronation

Juhl et al (2014) Impact of Exercise Type and Dose on Pain and Disability in Knee Osteoarthritis – A Systematic Review and Meta-Regression Analysis of Randomized Controlled Trials

Knigh (1995), Cryotherapy in Sport Injury Management., Champaign, IL: Human Kinetics.

Khan KM, Scott A. (2009)  Mechanotherapy: How physical therapists’ prescription of exercise promotes tissue repair. Br J Sports Med2009;43: 247-52.

Kise et al (2016) Exercise therapy versus arthroscopic partial meniscectomy for degenerative meniscal tear in middle aged patients: randomised controlled trial with two year follow-up

Kooiker (2014) Effects of physical therapist-guided quadriceps-strengthening exercises for the treatment of patellofemoral pain syndrome: a systematic review.

Loan-fascinay et al (2013) An emerging player in knee osteoarthritis: the infrapatellar fat pad

Loro et al (2019) The effects of cryotherapy on quadriceps electromyographic activity and isometric strength in patient in the early phases following knee surgery

Lee et al (2017) Running as a key lifestyle medicine for longevity. Progress in cardiovascular diseases

Lin et al. (2019)  What does best practice care for musculoskeletal pain look like? Eleven consistent recommendations from high-quality clinical practice guidelines: Systematic review. Br J Sports Med2019;Epub ahead of print; 2019 Mar 2.

Macri et al (2018) Is education more important than exercise in treating patellofemoral pain?

McKeon et al (2014) The foot core system: a new paradigm for understanding intrinsic foot muscle function   

Messier et al (2005) Weight loss reduces knee‐joint loads in overweight and obese older adults with knee osteoarthritis

Messier et al (2013) Effects of Intensive Diet and Exercise on Knee Joint Loads, Inflammation, and Clinical Outcomes Among Overweight and Obese Adults With Knee Osteoarthritis:The IDEA Randomized Clinical Trial


Ponzio et al (2018) Low prevalence of Hip and Knee arthrosis in active marathon runners

Rathleff MS et al.(2013) Care-seeking behaviour of adolescents with knee pain: a population-based study among 504 adolescents. BMC 


Rathleff MS et al.(2017) Exercise during school hours when added to patient education improves outcome for 2 years in adolescent patellofemoral pain: a cluster randomised trial 

Rathleff MS et al.(2015) Adherence to commonly prescribed, home-based strength training exercises for the lower extremity can be objectively monitored using the bandcizer.

Randsborg et al (2017) Degenerative meniskrupturer bør ikke opereres

Ross Gill (2016)Topical Anti-Inflammatories Effective, & Safer, Than Pain Pills

Sagsveen (2009) Meniskskader på MR er et vanlig funn hos middelaldrende og eldre, både med og uten knesmerter. Dette viser en amerikansk studie.


Sculco et al. (2001)  Effects of aerobic exercise on low back pain patients in treatment. Spine J2001;1: 95-101.

Siemieniuk et al (2017) Arthroscopic surgery for degenerative knee arthritis and meniscal tears: a clinical practice guideline

Singh et al. (2017) Effects of topical icing on inflammation, angiogenesis, revascularization, and myofiber regeneration in skeletal muscle following contusion injury. Front Physiol2017;8: 93.

Shivonen et al (2018) Arthroscopic partial meniscectomy versus placebo surgery for a degenerative meniscus tear: a 2-year follow-up of the randomised controlled trial

Stensrud et al (2012) A 12-week exercise therapy program in middle-aged patients with degenerative meniscus tears: A case series with 1-year follow-up

Steide-Kloc et al (2018) Relationship Between Knee Pain and Infrapatellar Fat Pad Morphology: A Within- and Between-Person Analysis From the Osteoarthritis Initiative


Teng & Powers (2014) Sagittal Plane Trunk Posture Influences Patellofemoral Joint Stress During Running


Teng et al (2015) Higher Knee Flexion Moment During the Second Half of the Stance Phase of Gait Is Associated With the Progression of Osteoarthritis of the Patellofemoral Joint on Magnetic Resonance Imaging. J Orthop Sports Phys Ther 


Tveter et al (2014) Health-related physical fitness measures: reference values and reference equations for use in clinical practice

Wiewelhove et al (2019) A Meta-Analysis of the Effects of Foam Rolling on Performance and Recovery

Willy & Meira (2016) - Clinical Commentary Current Concepts in Biomechanical Interventions for Patellofemoral Pain.

 

Comments
Log in to comment