Course Description

Knee pain can be a real distraction from the things you want to do - whether you're sporty and it's stopping you from hitting the gym, or you're finding that your knees are creaking and cracking as you sit down at your desk, it's something that can hit anyone.

Whilst some knee injuries do require hands on treatment, it's worth working your way through a few simple exercises to begin with to rule out any obvious problems - so we've put together a quick, five minute routine to help you through the basics and get you back to feeling flexible.

Consultant physiotherapist

Nell Mead

Former Army Major Nell is the only physiotherapist in the world to have completed full training in both the Integrated Systems Model (developed by Diane Lee and LJ Lee in Canada) and the Sarah Key Method (developed by Sarah Key, physiotherapist to the Queen). This training allowed her to develop the Health & Performance Pyramid, which underpins all of the work done at her clinic. Nell has a reputation for being the therapist to see when no-one else can fix you. Her expertise is sought out by patients worldwide, and in 2014 Zesty named her “best physiotherapist in London for serious injuries and rehabilitation”. Her philosophy is very holistic and incorporates the latest research in nutrition, biomechanics and neuroplasticity - and her clinic (previously named Victory Health & Performance) in central London, gives her the opportunity to work with stressed-out and injured patients on a daily basis! Nell's online courses are all based on the methods and techniques she uses in clinic every day. However, please bear in mind that we have not assessed your specific injury - every case is different, and our courses are not a substitute for individual medical advice. You must not rely on the information in our courses as an alternative to medical advice from your doctor or other professional healthcare provider. If you have any specific questions about any medical matter, you should consult your doctor or other professional healthcare provider. You should never delay seeking medical advice, disregard medical advice or discontinue medical treatment because of information in our courses.

Course curriculum

  • 1


    • What can you do for my knees?

  • 2

    First things first - tissue health!

    • Introducing the Health & Performance Pyramid

    • Hydration

    • Nutrition

    • Sleep

    • Stress

  • 3

    The exercises

    • ​Knee swings

    • Knee walking

    • Hamstring stretch

    • Glute release

    • Balancing act

  • 4

    Putting it all together

    • Here's how to put it all together

    • The full knee routine