- Hypermobility and Exercise Part 2: Proprioception, Brain Maps and Why Your Body Feels Lost - 19 May 2026
- Hypermobility, EDS and Constipation: Why Your Gut Won’t Cooperate and What Actually Works - 18 May 2026
- Why Your Hypermobile Muscles Feel Tight and Weak at the Same Time: Understanding Muscle Tone - 14 May 2026
When it comes to a knee that gives way without warning, you stop trusting the ground. The kerb you have stepped down a thousand times. The stairs at home. The friend’s bathroom floor. The pavement outside the cafe. Every step turns into a small calculation, and you do not even notice you are doing it until the day your knee buckles in front of strangers, and the calculation goes up another notch. For many of our clients, this is the joint that first sent them looking for answers.
Most of the people who come into the studios for knee work have been through the lot. They have done the leg extensions. They have done the wall sits. They have iced, taped, braced, foam rolled, and stretched. Some have been told it is patellofemoral pain. Some have been told it is “weak quads”. Some have been told their MRI is “clean” and so the pain “shouldn’t be there”, which is one of the more frustrating sentences in healthcare. They are not weak. They are not making it up. They are doing exercises that were not designed for a hypermobile nervous system, and the knee keeps doing the same unreliable thing it was doing before they started.
This post is for those people. It is also for those with hypermobility who have just started to notice the knee is the joint that is letting them down most often, and who want a sense of what is actually going on under the hood before they spend another six months on the wrong programme. I will walk you through why hypermobile knees behave the way they do, why the standard strength advice keeps missing, what the nervous system is really doing while you are trying to “engage the quad”, and then I will hand you two exercises you can start today. One unloaded, one loaded with a tactile cue, both straight out of our Hypermobility 101 course.
So if you are tired of being told to do more squats and you want a smarter way in, let’s go.
Why your knee feels unreliable even when it looks fine
Here is the first thing to get your head around. The knee is not just a hinge style joint sitting between a couple of bones. It is a joint complex formed by the femur, the tibia, and the patella, wired into a much bigger conversation between your skin, your joint capsule, your muscles, your spinal cord, and your brain. Every time you take a step, that loop is reporting back. Where is the knee. How fast is it moving. Is it loaded evenly. Is the foot flat. Is the hip stacked. Should I fire the quad now, or the hamstring, or both, and how hard. The answers come back in milliseconds, you never feel the conversation happen, and the joint does what it is told.
Now, in a hypermobile knee, the conversation is noisier. The connective tissue is more giving, the joint sits in a slightly wider operating range, and the signals coming back to the brain are less crisp than they would be in a tighter knee. The brain is reading a fuzzier map. It still has to decide, very fast, what to do with the leg. When the map is fuzzy, the safe default is to over recruit, to grip, to brace, or to under recruit and protect. Either way, the movement that comes out is not the smooth, well timed catch you actually need. The same pattern shows up at the ankle and the tibia, and the two joints feed each other.
This is not theoretical. Hypermobile children landing from a jump show altered knee neuromuscular control compared to non hypermobile peers, with different muscle activation timing and amplitude during the landing phase [3]. The study was in 10 to 15 year olds, so we are flagging the scope. But the pattern fits what we see in the studios with adults, every week. The landing is not a strength problem. The landing is a wiring problem.
The bracing pattern shows up in adults too. A small pilot of adults with benign joint hypermobility syndrome found significantly higher rectus femoris and semitendinosus co-contraction during simple standing tasks, and lower erector spinae activation, with a trend towards lower gluteus medius activation, during a one leg stance with eyes closed [4]. Pilot data, n=16, so don’t take that to the bank as a population finding. But the direction is exactly what we see. Hypermobile knees often default to “grip everything” even when the task is undemanding, and the surrounding hip muscles that should be doing the steering get quieter. So the knee ends up doing more of the work, with less help.
The MRI does not see any of this. The X-ray does not see any of this. They look at the structure, not the signal. You can have a structurally fine knee that the brain has stopped trusting, and a brain that has stopped trusting it will not let it perform like a knee that the brain does trust. The same kind of signal level story sits behind jaw pain in those with hypermobility, the same kind of story sits behind collapsing arches. Different joint, same wiring pattern.
Why strength training alone keeps falling short
The standard advice for an unreliable knee is the same advice you have probably heard ten times. Strengthen the quad. Strengthen the glutes. Squat. Lunge. Leg press. Repeat. And to be clear, getting stronger does matter, none of what follows is an argument against strength work. The argument is against assuming strength is the whole story for those with hypermobility, because when it comes to a hypermobile knee, the evidence says it is not.
Women with hEDS had knee flexor and extensor strength reduced by 30 to 49 percent compared to age and sex matched controls, but their lower extremity muscle mass was the same as the control group [2]. Think about that. Same amount of muscle on the leg, between a third and nearly half the force coming out of it. The output problem is not muscle size. The output problem is what the nervous system is allowing the muscle to do.
It gets sharper. In adults with EDS-HT, raw muscle strength was associated with how well they functioned, but that association was confounded by joint proprioception [1]. In plain English, you can chart strength against function and see a relationship, but the relationship falls apart once you account for how well the joint senses itself. Proprioception is doing the heavy lifting underneath the strength number. It is the thing that is actually predicting whether the knee is going to behave during a stair, a walk, a turn.
This is why you can know somebody who can leg press a small car and still have a knee that gives way when she stands up off a low sofa. The leg press tells the brain exactly what it needs to know. Foot here, weight there, range here, push. The sofa stand does not. The sofa stand is a multi joint, multi plane, unloaded to loaded transition, with an unstable hip and a wobbling pelvis and a knee that does not know where it is in space. The leg press number does not translate, because the leg press number is not the bottleneck. The signal is the bottleneck. We have written about this from a slightly different angle in our second exercise piece, if you want a more general framing.
And this is the bit “just do more squats” misses. More volume on a movement the brain already trusts does not help the brain trust a movement it does not. You can add load all day. The knee that buckles on the kerb buckles for reasons that have very little to do with whether you can do another set of five.
AMI, the nervous system dialling your knee down
There is a name for what is happening when the brain dials the knee down, and it is worth learning, because the moment you have a name for it the whole picture starts to make sense. It is called arthrogenic muscle inhibition, or AMI. AMI is an ongoing reflex inhibition of the muscles surrounding a joint after damage or distension, with the nervous system preferentially reducing drive to the quadriceps at the knee. It is the major reason quadriceps strength gains plateau after a knee injury, even when the person is training hard [5].
AMI is not “the muscle has forgotten how to fire”. It is “the nervous system is actively holding the muscle back”. There is a difference, and the difference matters. If the muscle had forgotten, you would push it through with reps. Because the system is actively inhibiting, more reps run into the brake. Like trying to accelerate with the handbrake on. You can drive. You will not be quick.
And it does not stop at the spinal cord. Experimentally inducing a knee joint effusion (injecting saline into the knee of a healthy adult) produced quadriceps inhibition and changes in motor cortex excitability [6]. So the inhibition reaches all the way up. The brain itself, the bit of cortex that maps the leg, becomes less excitable when the knee is signalling threat. That is a long way from “weak quad”.
Now, in a hypermobile body the joint does not need to have been swollen or torn for the signal to be off. The signal is off because the proprioceptive input was sketchy in the first place. The brain reads “this joint is unreliable”, which is functionally similar to “this joint is in trouble”, and it dials the quad down. You are training a knee that is, neurologically, behaving like a knee that has just been damaged, even though there is no swelling and no torn ligament. The brake is on for different reasons but it is the same brake.
This changes the job. The job is not “lift more”. The job is “release the brake, get a clean signal back into the joint, and let the drive come back”. Which is what the exercises lower down are designed to do. (There is a parallel story for the trunk and the core, where bracing is also the system’s default solution to an unreliable signal.)
Neural before structural, what the first weeks of training actually do
The thing is, even if AMI was not in the picture, the first weeks of any strength programme are mostly your nervous system learning. Not your muscle growing. Early strength gains are dominated by neural adaptation. The nervous system learns to recruit more motor units, fire them faster, and reduce antagonist co-contraction, all before the muscle itself gets visibly bigger [10]. This is textbook stuff and it has been textbook stuff for decades.
The structural adaptations, the actual hypertrophy that adds size to the muscle, become detectable from around 4 weeks and start to dominate from roughly 8 to 12 weeks of training onwards [11]. So if you are six sessions in and your leg does not look any bigger but the movement feels a bit easier, that is not nothing happening, that is the right thing happening at the right time. The neural change comes first, the structural change follows.
For a hypermobile knee, this is good news, because it means the early gains you will feel from the work below are not waiting on the muscle to grow. They are waiting on the wiring to clean up. Which is a much shorter wait. When it comes to setting expectations, here is roughly what to look for:
- Week 1 to 2: it feels awkward. You are working it out. You are clumsy at it. This is correct.
- Week 3 to 5: the movement gets smoother, the giving way episodes start to space out, the leg feels more “yours”.
- Week 6 to 8: you stop having to think about the cueing as much. The knee starts catching itself in everyday situations.
- Week 9 to 12: structural change is now contributing, the leg feels stronger as well as smoother, and the gap between “good day” and “bad day” narrows.
This is a sketch, not a guarantee. Some people move faster, some slower. The point is, do not write off the first few weeks because the leg does not look any different yet. The most important changes in the first few weeks are not visible from the outside, they are happening in a place no mirror can see. If you happen to be in the perimenopausal phase or pregnant, the trajectory can stretch a bit, but the order of things still holds.
Readiness tone, the dial, not the switch
One of the things we hammer in the studios is that muscles do not work like switches. They are not on or off. They work on a dial. There is a level of background tone in a muscle at any given moment, and that level changes based on what the system thinks it needs.
Too quiet, and the muscle does not catch you. The knee dips, the foot rolls, the hip drops, and you are scrambling. Too loud, and the muscle grips and braces, the joint locks down, movement gets stiff and effortful, and any chance of a smooth, well timed correction goes out the window. Neither extreme is useful. What you actually want, especially around a hypermobile knee, is the middle band. Awake. Responsive. Ready. Not gripping. Not asleep.
We call that middle band readiness tone. It is the tone level where the muscle is alert enough to respond fast, but not so loud that it is fighting itself. A knee with readiness tone catches the ground without you noticing. A knee with too much tone braces and burns out. A knee with too little tone gives way.
This matters for hypermobile knees in particular, because the default is bias towards the loud end. The brain is unsure of the joint, so it cranks the tone up “just in case”, and the leg ends up holding tension all day even when nothing is happening. People describe it as the leg feeling tired by mid morning, or stiff when they stand up, or like the quad is “always on”. That is a tone problem, not a strength problem. You do not strengthen your way out of it. You change the input the system is using to set the tone, and the tone comes down. Poor sleep and a hot anxiety state both push the dial loud too, which is why we look at both alongside the exercise work.
Tactile cues, giving the brain a sharper signal
If the brain is reading a fuzzy map, one of the most useful things you can do is sharpen the map. Not by trying harder. By giving the system better input. This is where tactile cues come in.
A tactile cue, in the way we use the word, is deliberate touch, pressure, stretch, or external contact added to a movement to improve the quality, clarity, and reliability of the sensory information reaching your brain. That is the definition we run with in the Hypermobility 101 course. It is not a trick. It is not a placebo. It is a way of getting more signal into a system that has been working off too little.
There are two flavours that matter here. A direct tactile cue is touch or pressure placed right on the joint that needs the spotlight. A band looped around the knee, a hand on the thigh, a wrap on the patella. The signal lands on the joint you are trying to wake up. An indirect tactile cue is touch placed somewhere else that still changes how the target joint behaves. A weight in the hand while you stand on one leg, a cue at the foot that changes the knee, a contact on the hip that changes the knee.
For a knee that has been quietly losing the conversation, a direct cue is a really useful starting point. It puts a spotlight on the joint. The brain gets a louder, cleaner signal about where the knee is and what it is doing, and the signal cleans up the map. Once the map is cleaner, the motor response gets cleaner.
Now, here is the catch, and I want this nailed before we get to the exercises. The cue is a training wheel. The point is not to need it forever. The point is to use it while the brain rebuilds the picture, and then to wean off it. If you are still strapping a band round your knee in two years’ time, the cue has stopped being a cue and started being a crutch. The goal is to retrain the nervous system so it does not need the spotlight any more, because the joint is sending its own clear signal.
How you cue the movement matters as much as the movement itself
This is the bit a lot of rehab programmes still get backwards. They will teach you a perfectly fine exercise and then attach an internal cue to it: “engage the quad”, “squeeze the glute”, “feel the muscle working”. And the bulk of motor learning research from the last twenty years points the same way, internal focus is the slow path.
External focus of attention (focus on the effect of the movement, on the environment, on the object, on the floor, on the band) significantly outperforms internal focus (focus on the body part) for both motor performance and motor learning, across 73 studies in a recent meta-analysis [13]. Not slightly. Significantly. And not in one population. Across healthy participants and clinical populations both.
The bigger picture is the OPTIMAL theory of motor learning, which says three things accelerate motor learning: enhanced expectancies, autonomy support, and external focus of attention [12]. Translate that. Expectancies means feedback that lets the learner feel they can do it. Autonomy means giving the learner choices (“which side first?”, “how many?”). External focus means cueing the effect, not the body part.
I want to be honest about this one though. A more recent bias corrected meta-analysis showed that the OPTIMAL effects were originally exaggerated. Self controlled practice and enhanced expectancies still have effects, but they are smaller than the early literature suggested. External focus, however, is the strongest plank of the three and survives the correction [14]. So when you use these exercises, the cue I’ll give you is external (push the floor, feel the band) not internal (engage the quad).
Bonus, this is also the bit that makes the exercises feel less like a chore. Push the floor away is something you can do. “Engage the quad” is something most people just stare blankly at while their quad does whatever it was going to do anyway. The same cueing logic applies if you are getting back to running, the external focus version of the cue lands better than the internal one.
Sensory work is not soft work
One reason people are sceptical of all of this is that it sounds, on the surface, a bit airy. “Sensory training”. “Cueing”. “Signal”. You can feel the eye roll a mile off. So let me put some numbers on it before we move on.
A systematic review of proprioceptive training across 70 studies found that roughly 46 percent showed significant improvement in motor performance after the intervention [7]. Mixed populations, healthy and clinical. Roughly half the trials moved the dial. That is not nothing for an intervention that does not require a barbell.
And when it comes to a major knee operation, it also holds up. A secondary analysis of a controlled clinical trial in 52 patients post total knee replacement found home based sensorimotor training produced significantly greater gains in quadriceps peak force, peak EMG amplitude, and rectus femoris cross sectional area than usual care strengthening, with effect sizes (Cohen’s d) ranging between 0.64 and 1.06 at 14 weeks post surgery [8]. Post TKR is a specific scope, so don’t extrapolate to every knee. But notice what is happening. Sensorimotor work, in the group that had been through one of the biggest knee surgeries a person can have, produced more force, more activation, and more muscle than the standard strength approach. That is a strong signal that the system responds to better input, not just more load.
And specifically for those with hypermobility, neurocognitive therapeutic exercise (sensory and attention led rehab) reduced pain and improved function in hEDS patients with chronic low back pain [9]. That study was lumbar focused, so we are flagging the scope before any reader takes the knee implication too far. But the principle, that a sensory and attention led approach works in the hypermobile nervous system specifically, is the principle we are leaning on.
So when it comes to the question “is this just fluff”, no. It is the part of the training the literature actually backs, especially in your population.
The skill staircase, why your knee will feel clumsy first
One more frame and then we will get to the work. Motor learning, the thing your knee is about to do over the next few weeks, runs from effortful to automatic. It is not linear, it is not always smooth, and it has stages [15].
One of the most influential frames was laid down in 1967 by Fitts and Posner, two American cognitive psychologists, who described three stages of skill acquisition: cognitive (you have to think about every part of the movement, you make a lot of errors, it feels effortful), associative (it smooths out, errors drop, you start to refine), and autonomous (the skill runs itself, you can think about something else while doing it). Around the same time, the Soviet movement scientist Nikolai Bernstein described a similar progression as freezing the degrees of freedom (the beginner stiffens up to keep things simple), freeing them (the body starts allowing more variability), and exploiting them (the body uses the available joint range and timing in a sophisticated way). The two frames are not the same but they point in the same direction. Skill arrives in stages, the early stage is stiff and effortful, the later stage is fluid and automatic.
For your knee, this is the practical bit. Week one of the exercises below, you are going to feel clumsy. You are going to be thinking about every part. You will brace too much, then not enough, then too much again. That is the cognitive stage. It is not a sign anything is wrong, it is a sign the skill is being learned. Week three or four, smoother. Week six to eight, you stop noticing yourself doing it. That is the trajectory. If you bail at week one because it felt awkward, you bailed before the rep counter ticked over to “useful”.
The two exercises
Right. Down to it. Two exercises, both from our Hypermobility 101 course, both designed to do exactly what we just talked about. Wake the joint up with a clean signal. Train the wiring before chasing the load. Get the leg responding, not gripping.
Do them in the order I list them, unloaded first, loaded second. Do them 4 to 5 days a week. The total time you will spend is small. The total return is not, if you are consistent.
Exercise 1: Knee Unloaded
Why it goes first. Load is noise to a brain that does not yet trust the joint. Take the load away and the system has more bandwidth to pay attention to position, timing, and quality of movement. This is the equivalent of practising a new conversation in a quiet room before you try it in a pub. Follow the video for how to perform it.
Sets and reps.
- Beginner: 2 sets of 25 per side.
- Advanced: 3 sets of 40 per side.
For your first two weeks, do this exercise on its own, no band, no loaded version. The unloaded work is doing more than it looks like it is doing, and you want the system to absorb that signal cleanly before you stack the next input on top.
Exercise 2: Knee Loaded with band tactile cue
Why it goes second. Now we add load back in, but we also add a sharper input. The brain gets both signals at once, the proprioceptive signal from the band and the load signal from the working position, and the two together let it build a much cleaner picture of the joint than load alone would. This is the “spotlight on the joint” idea in action. The band sits right on the joint, giving a constant, low level pressure signal about where the knee is and how it is moving. Follow the video for how to perform it.
Sets and reps.
- Beginner: 2 sets of 15 per side.
- Advanced: 3 sets of 20 per side.
Progression rule. Move from beginner to advanced when all the prescribed beginner sets feel easy, smooth, AND quiet. All three. Easy means you are not gritting your teeth. Smooth means no jerks, no compensations. Quiet means the leg is not gripping after the set. If any one of those three is missing, stay at beginner, the advanced version is the wrong tool for a leg that is not yet ready.
How to put it together
Frequency. 4 to 5 days a week is the sweet spot. Small, frequent doses beat one big session, because what you are training is the wiring, and the wiring updates on repetition over time, not on volume in one go. 10 minutes a day, 4 to 5 days, will outperform an hour on a Sunday every week of the year.
Order. For the first two weeks, do Knee Unloaded only. From week three, add Knee Loaded into the same session, unloaded first, then loaded. The unloaded work primes the system, the loaded work loads the new wiring. Doing them in reverse, or stacking the loaded one too early, is putting load on a signal that has not been cleaned up yet, which is back to square one.
Pain rules. Dull discomfort that fades within a few hours after the session, fine, that is normal training discomfort. Sharp pain during the movement, stop. A giving way episode during the movement, stop. Swelling that does not settle, stop and message us. You are training a knee, not negotiating with it.
When it comes to flare ups, scale the work down, do not stop entirely if you can help it. The system loses the thread fast when training stops cold. A short version of the unloaded exercise, done gently on a flare day, holds the line. Two sets of 10, no advanced version, no band, no expectation, just signal in. If your flares involve pain medication that leaves you a bit foggy, do the exercises in the window where your head is clearest, the wiring updates better when the brain is awake.
What good looks like at the checkpoints we sketched out earlier. Week 2, you can do the unloaded version cleanly, you have started the loaded version, your knee is noticeably less twitchy on stairs. Week 6, both exercises feel like exercise, not like learning, and the giving way episodes have spaced out. Week 12, the leg feels stronger as well as smoother, the knee is doing what it is told most days, and you are starting to wonder what else you could be doing. That is the moment to look at the full programme.
What this post does NOT cover
Worth being clear, because the internet is full of “do this one exercise and your problem will be solved” content, and we do not write that kind of content.
- Acute trauma. Recent fall, swollen knee, locked knee, can’t bear weight. Not the post for it. See a clinician first.
- Post surgical phase one. If you have had a recent knee operation, follow your surgeon’s protocol. The work in this post is not a replacement for early stage post op rehab.
- Children under 16. The study we cited in hypermobile kids [3] told us that hypermobile knees in young people show altered motor control, but the rehab approach for children is not identical to the adult approach. We have a different write up for hypermobile children that is more appropriate.
- Knee pain that is not joint based. Referred pain from the hip, the low back, or further up the chain will not respond to knee specific work the same way. If your knee has been worked on for months with nothing changing, it is worth looking up the chain too.
- Acute medical issues mimicking knee pain. Vascular, inflammatory, infective. If something feels wrong in a way you cannot put your finger on, get it looked at.
This is a general guide for the most common picture we see, an adult with hypermobility whose knee has been giving way, buckling, or feeling unreliable, with no acute injury. It is not a diagnosis substitute. If something is not right, please see somebody in person.
A few personal notes from the studio floor
One of the most common things people say to me, two or three weeks into work like this, is “the leg feels like mine again”. Which is interesting language, because what they are describing is not a strength change, it is an ownership change. The leg feels like theirs because the brain has started believing it again. The signal is clearer, the response is faster, the joint is doing what the system asked it to do, and the small mental tax of “is the leg going to hold” stops being charged on every step.
I also see a fair few people who skip the unloaded work and go straight to the loaded version, because the loaded one looks more like “proper exercise”. They get less out of it. The unloaded work is doing the heavy lifting, even though it looks like the easier exercise. Trust the order. (Side note. Some people ask whether they should be using tape on the knee for the work. Short answer, you do not need it, the band is the cue. Tape is a separate conversation.)
And the band, while we are here. People sometimes ask if a stiffer band is better. No. A heavier band is louder, but you are not trying to make the cue louder, you are trying to make the cue clearer. A light loop band sat snug on the joint gives a clean signal. A heavy band sat tight on the joint gives a noisy signal, and the system gets confused. Less is more on the cue.
Two other questions that come up a lot. People ask about creatine in the context of getting stronger, which has its own piece on the site. And people ask whether the knee story changes as you get older, which is also covered separately. Both are useful reads if you want the broader picture, but neither is required reading before you start the two exercises here.
Frequently Asked Questions
Probably not, if you stay in the right range and use the right cues. The unloaded version in particular is built to be low threat, the leg is not fighting gravity and the signal is the priority. Dull discomfort during or after is fine. Sharp pain or a giving way episode is not, stop the set and message us. If the knee is acutely swollen or locked, do not start here, see somebody in person first.
Most people notice the leg feels different within 2 to 3 weeks, because the early gains are neural, not structural [10]. By 6 to 8 weeks the difference tends to be obvious to the person doing the work, and by 8 to 12 weeks the structural side has caught up [11]. It is not linear, some weeks will feel better than others, that is normal.
Yes, these are the kind of exercises we use in our Hypermobility 101 course with clients who have hEDS. The general principle, sensory and attention led rehab in a hypermobile nervous system, is supported in this population [9], although that specific study was on lumbar pain so we are not claiming the knee data from it. If you have a complicated picture with other joints involved, the full programme is a better fit than two isolated exercises.
The band is the cue. Without it, the loaded version is just a loaded knee position with no direct tactile input on the joint, which is fine as a strength exercise but not as a sensory training tool. If you do not have a band yet, do the unloaded version twice as often until you have one. A small loop resistance band is what we use, nothing fancy.
Stop. Do not push through. A giving way episode means the system is at its threshold and adding another rep is asking it to fail in a state where it is already failing. Take a breather, drop back to the easier version, and reduce the volume for the next session. If giving way happens repeatedly during the unloaded version, message us, that is not normal for the unloaded work and we should look at what is going on.
Where to go from here
If the way this post has framed things has landed for you, the longer version of this work is in the Hypermobility 101 course. The two exercises here come straight out of that course, but on their own they are a starting point, not a full programme. The course walks the whole body through the same logic, joint by joint, with the cueing built in, and it builds the system up rather than leaving you to piece it together from blog posts. If you want the structured path, that is where it is.
And if you are at the stage where you just want to start with the two exercises and see where it goes, do that, that is exactly what they are designed for. 4 to 5 days a week. Unloaded first. Loaded second. Cue the floor and the band. Give it 12 weeks before you decide whether it has done anything. That is more honest than promising you’ll feel different in a fortnight.
Either way, the knee that is buckling on the kerb does not need more squats. It needs a cleaner signal, a calmer brake, and a brain that learns to trust it again. That is the work. It is slower and less dramatic than the gym version, and in our experience, with the people we see in the studios week in and week out, it is also the one that actually changes how the leg behaves.
So, when it comes to the next twelve weeks of your knee, we hope this gives you a better map than you started with. Take care of yourselves, and give the unloaded version the respect it deserves before you reach for the band.
— The Fibro Guy Team —
