Part 1: Internal Reshaping
The first part of the KR3 method involves using internal reshaping. You take simple steps to create an environment in your knee so your knee can begin to reshape from a painful joint into a pain-free joint.
Sunday September 25, 2022
By: Mike Westerdal, CPT
Powerlifter, Best Selling Fitness Author
and former sufferer of knee pain
It’s true! Close to 36% of all exercise related injuries affect the knee joint, making it close to the number one cause of pain suffered by those who love working out.
Doesn’t that make you wonder how some people are able to train with 100% effort month after month, without ever having to slow down due to a nagging injury caused by knee pain or soreness? They don’t have to take time off, or carefully select what exercises they can and can’t do.
If so, I’ll tell you how they do it.
I’ve spent a lot of time and money consulting with Rick, so be sure to pay close attention and take notes. These 4 strategies could be the difference between a nasty re-occurring knee blowout versus taking the fast track to the pain free “limitless” workouts you crave and deserve.
What you are doing out of the gym could be irritating your knee and leading to knee pain.
Look at what you are doing right now when it comes to your knee. Are you sitting down with your knees bent? Are your feet crossed? Are your feet behind you and under your chair?
All of these positions put greater stress on the knee, leading to irritation of the knee, which leads to knee pain.
The happiest position for your knee is when it is straight. As the knee joint bends, greater stress is put on the joints and ligaments. Basically as you bend your knee, your kneecap presses against your knee, leading to anterior knee pain. If your knee is bent, you increase the tension in the ligaments in the knee, such as the ACL, which can lead to ligamentous knee pain. Lastly if you have internal knee pain, the greater the knee is bent, the more it puts unnecessary stress inside the knee joint.
If you sit in this bent knee positing for hours, it will progressively make your knee pain worse.
Years ago, before meeting exercise physiologist, Rick Kaselj, MS, I found myself caught in this vicious cycle prior to and after having a football-related ACL surgery.
As Rick later explained to me, this cycle is very common and has happened to most of his clients in the past. It goes a little something like this…
At some point in your lifting career, you come home and your knee just feels extra sore and you know something just isn’t right, so you take some anti-inflammatory pills and throw an ice pack on. It’s not a big deal and part of playing sports and training hard, right? Hopefully in a few days it will be completely better, but usually some kind of discomfort or pain lingers. That’s no reason to miss a workout though. I know what’s on your mind, you can always avoid a few exercises that cause it to flare up and you can always train upper body after all.
Eventually this gets old and if it doesn’t feel better after a few weeks or months, it’s probably time to visit the doctor to find out what’s going on. After using up a sick day and sitting for an hour in the waiting room, it’s pretty annoying when the doctor tells you to rest, ice, and don’t do things that hurt. Seriously? If your insurance isn’t that great you’ll probably have to go back to your primary care doctor to get a referral to see a specialist. They’ll have you do an MRI which is super expensive. You’ll have to schedule another appointment for that though.
After the MRI you’ll get the diagnosis at your next appointment. How many appointments is that so far? I’ve lost track already…sigh
SIf you’re in luck, your therapist has worked with athletes in the past, but who are we kidding? Most of the people in the center are not physically fit at all.
Modalities you might be exposed to include hot packs, cold packs, ultrasound and electrical stimulation to name just a few.
Once your insurance runs out or you think know the stretches and strengthening exercises well enough you can continue with the rehab on your own time.
If it still doesn’t feel better it’s time for another MRI……cha-ching, the cost is really adding up fast.
Next you can try more physical therapy or you can cover the symptoms with a cortisone shot that will numb the pain for a couple months. After that there’s always surgery, but something in your gut tells you that’s not what you really need. Listen to your instincts.
Hopefully you’re asking yourself…Mike, how do I make sure I don’t get caught in this crooked knee pain model? I’m glad you asked and my reply is outlined in tactic #3 below.
Before and after my ACL surgery in 2001, I researched a lot of alternative knee rehab solutions.
With these traditional knee pain protocols, they focus on purely stretching and strengthening. This alone does not work, or at best provides temporary knee pain relief. The reality is that stretching focuses on symptoms, not necessarily the problem.
While strengthening is important, it needs to be done when the knee joint has been reshaped into a pain-free knee joint. If you have not reshaped the knee joint into a pain-free joint, you are just adding more strength to a painful joint and making the problem worse. In time this stress leads to repetitive knee injuries, increased knee joint damage and overall knee pain.
In the next strategy I’ll share with you how to re-shape your knees so that when you strengthen them you will NOT be causing more damage.
In the vicious knee pain cycle above I mentioned how the doctor simply told me to not do what hurts? The entire reason I came in for the visit was to get back to what I love doing, not to stop doing what I love.
Battling knee pain has been over a decade long debacle for me. Let me give you some quick background information.
Having played outside linebacker in college many moons ago, I used to have running backs and full backs diving at my knees to cut block me every time I rushed the passer. After the games my knees would swell up and it would take a few days of icing before I was back to 100%. Practicing, playing games and strength training took its toll on my body.
I learned this the hard way in 2001. After college I went to Sweden to play football and tore my Anterior Cruciate Ligament (ACL). Throughout the season I kept trying to rehab and keep playing but obviously this wasn’t possible.
Once I returned to the States, it was time for surgery. To be perfectly blunt with you, the rehab process was very painful and I wouldn’t wish it on my worst enemy. In fact, I remember bribing my physical therapist at the time by bringing him free Critical Bench tshirts and supplements hoping he would take it easy on me.
Crutching around in the snow during that time of my life was not one of my high points.
Years later after trial and error getting sucked into the vicious pain cycle and being told by doctors not to participate in activities that put stress on the knee; I defied all odds and decided to start competing in powerlifting. From time to time my knee would feel strange and would definitely be extra sore on the weekends. I’d always grab the aisle seat at the movies and on airplanes so that I could straighten my leg if it started aching.
What can I say? I had what we call “the bug” and loved competing no matter what the cost.
Eventually a shoulder injury did cause me to step away (for now). This shoulder injury is what initially led me to seek out the gifted hands of Injury Specialist Rick Kaselj, MS. Long story short, he helped me fix my shoulder pain in a matter of weeks and the next trouble spot on the list was my lingering knee pain.
Working in the fitness industry myself I knew I had to go to the source of the knowledge and cut out the middle man. You see Rick is more than just a specialist. He’s the guy who teaches the other fitness professionals the newest techniques to help their own clients. He has given over 315 live presentations to over 6065 health and fitness professionals across Canada and the USA.
Sure his credentials, degrees and real-world experiences are fine and dandy, but what ultimately sold me on him is the fact that he works with athletes and people that are serious about getting back to their workouts, not avoiding them.
Within minutes of trying a few techniques Rick recommended, I started feeling better. Within a few weeks of following his protocol, I felt like a new person. No more sleepless nights and half speed workouts. Nope….guess who’s back? Back again…bringing sexy back!
After improving the quality of life for myself and my family, I’m a “believer” in Rick and practically begged him to team up with Critical Bench and allow me the privilege of sharing his new Fix My Knee Pain System utilizing his trademarked KR3 Method.
The “Traditional Knee Pain Model” involves endless cycles of appointments, investigations, stretching and strengthening.
After having hundreds of Rick’s clients follow this model with minimal success, he needed to find a new model that breaks the traditional knee pain model and moves clients from painful knees to pain-free knees.
I know it sounds amazing but let me show you how you can do this for yourself and have your painful knee move into a pain free knee.
The first part of the KR3 method involves using internal reshaping. You take simple steps to create an environment in your knee so your knee can begin to reshape from a painful joint into a pain-free joint.
The second part of the BR3 method is reshaping the knee from the outside. Now we are doing things that will continue the reshaping of the lknee, with a focus on what we can do to reshape it from the outside from a painful joint to a pain-free joint.
Now that we have started the reshaping of knee from the inside and outside, the next step is to focus on injury specific exercises. Most therapists do all the same exercises no matter what the knee injury is, but this is not right. About 60% of the exercises are the same for all knee injuries, but the last 40% are injury specific.
Rick is my go-to resource when it comes to assessing my client’s knee pain. The knee injury solution was so good that I ended up buying copies for some of my boot camp clients who regularly deal with knee pain and it has helped them immensely. I just want to thank Rick for this awesome product and I’ll be recommending this to anyone that is currently dealing with any type of knee issue.
The entire industry looks at Rick Kaselj as the Knee Pain Solution expert and that’s because he speaks on the subject and has written and published more info on it than anyone else.
Personal Trainer Success Coach
With a great selection of resources anyone could use this program to rehabilitate their knee. I love the videos and the detailed explanations. Books are good, but videos are great!
Chemical Operator and Fitness Enthusiast
Rick will show you everything you need to do in the Fix My Knee Pain system. He will go through the 3-part program in detail using easy to follow videos and instructional guides so you can reshape your knee from a painful joint to a pain free joint.
This is your speedy introduction and welcome tour to the system. Rick tells you what you need to do and how to get started right away.
This will be an invaluable time saver to help you dive right in and get started without any delay or questions.
The video portion of this segment will help you determine “What Is Going On With Your Knee“. Rick will take you by the hand and walk you through your self-assessment. You can follow along with the online DVD. It will be great. You’ll simply perform a movement that Rick shows you and based on how it feels you’ll know for sure what injury you have.
Rick charges $150 per assessment with his local clients but it’s included in your package. [$150 Value]
In this component you take simple steps to create an environment in your knee so your knee can begin to reshape from a painful joint into a pain-free joint.
There are 5 steps that you need to do in order to start the reshaping. [$29.99 Value]
The second part of the KR3 method is reshaping the knee from the outside. Now we are doing things that will continue the reshaping of the knee, with a focus on what we can do to reshape it from the outside from a painful joint to a pain free joint.
There are only 5 steps that you need to take to do this and it will only take a few minutes for you to do. [$29.99 Value]
Now that we have started the reshaping of the knee from the inside and outside, the next step is to focus on injury-specific exercises. Most therapists do the same exercises no matter what the knee injury is, but this is not right. About 60% of the exercises are the same for all knee injuries, but the last 40% are injury-specific.
Looking at all knee injuries, they fall into three categories: ligament knee pain, internal knee pain and anterior knee pain. The category your knee injury falls into will decide the injury-specific exercises that you should do.
At this time you’ll be able to implement exercises and stretches because you have addressed the root cause and not the symptoms.
The Online DVDs explain everything step-by-step. Or you can refer to your handy PDF for a quick reference guide to over 60-exercises and techniques you can start using immediately to alleviate pain and feel better in just minutes. This segment will save you time, money, heartache and ultimately your health when you no longer look to medication and surgery as the only alternative. [$29.99 Value]
The Squat has been called the ‘King of All Exercises’ because it involves so many muscle groups and releases so many muscle-building hormones, like testosterone and growth hormone.
Unfortunately, a lot of us hack the form and make a perfectly safe exercise something that can lead to knee pain and potential injury. This doesn’t have to be the case.
Rick Kaselj, MS put together a video guide to Pain Free Squatting to celebrate the Fix My Knee Pain Sales event.
You’ll be shown how to perfect your form in an easy to understand step- by-step manner.
After using Fix My Knee Pain and implementing the tips from Pain Free Bench Squatting, your knees will be feeling like new again and you can start squatting the way you want again. [$19.99 Value]
If you are not 100% satisfied with this product and you feel that you didn't receive the value you were expecting, I will refund all your money. NO QUESTIONS ASKED!
If that is Not Good Enough, Try the Fix My Knee Pain system For The Next 60 Days With A No-Risk, 100% Money Back Guarantee!
Test drive the techniques for the next 60 days with absolutely no risk so you can fix your knee joint injury and end your pain. You can feel completely safe because you are protected by this iron clad 100% money back guarantee.
You will not only be satisfied, I guarantee you will be thrilled and amazed with the Fix My Knee Pain system, or you can simply email us and ask for a prompt and courteous, no hassles, no questions asked, 100% refund.
In fact, if you’re not completely happy for any reason at all, then I insist that you ask for a refund. However, after seeing so many men and women end their Knee Pain in a quick and effective manner, I am confident that you will be thrilled as well.
I really want to stress this to you. If you’re feeling frustrated trying to end your annoying knee pain, and for whatever reason… what you’re trying isn’t working, then let Rick help you. Rick helps athletes and serious fitness enthusiasts get back to what they have a passion for instead of telling them to stop training.
Whether you currently have a knee injury or if you have knee pain that has been lingering off and on for way too long, Fix My Knee Pain will benefit you more than you can imagine. You’ll learn the exact same techniques that I utilized to reshape my knee to a pain free state… so I was finally able to get back to my workouts full force without any distractions. These are the same methods that Rick teaches his own local clients as well as health and fitness professionals across the United States and Canada.
You’ve got nothing to lose but unnecessary aches and pains. Join us right now and finally address the root cause of your knee pain safely without getting the run-around or getting talked into expensive appointments, medications or surgery.
To your health & success,
Mike Westerdal, CPT
criticalbench1 at gmail.com
Rick Kaselj, MS
P.S. – There is NO RISK at all for you when you try the Fix My Knee Pain System. If you are not thrilled with how this system decreases your pain, let us know and we will refund your order. Your satisfaction is 100% guaranteed. Rick Kaselj and I have been trusted by the largest fitness & rehabilitation associations in North America (NSCA, ACE, CanFitPro, BCRPA, BCAK, CKA, NHPC).
P.P.S. Whether you’re trying to avoid surgery, recover from surgery, get off meds, get some sleep, prevent things from getting worse or just want to end some nagging pain, Fix My Knee Pain is for you.
Rick’s Fix My Knee Pain program is without a doubt a huge asset to anyone! I was excited to find out that many of the exercises are easily incorporated into a regular training routine without even noticing.
Many of the things we already do, such as planks, but Rick lays out how to put them together in proper progressions to gain success! What is also great, is that you don’t need to have background knowledge to understand the program.
More and more people are complaining about knee, hip and foot pain, why not address these issues now? Anyone can do the Fix My Knee Pain program with Rick’s simple, progressive explanations of not only how to perform each exercise, but how to perform the exercises correctly (or correct for instabilities).
Fix My Knee Pain is a tool I needed to get my clients permanent results. Thank you Rick for your insight!
With knee specific injuries becoming more and more common, Rick Kaselj and his Fix My Knee Pain program is a great asset for any fitness professional who wants to stay in the game and get great results with their clients.
As a corrective exercise specialist and strength and conditioning coach who works a lot with injury rehabilitation, I use many of these same exercises on a daily basis and I highly encourage you to being to incorporate them into your own programs at all levels.
This is an easy way to keep your clients happy, healthy, and sticking with you long term.
Tom Brimeye M.Sc.
Strength & Conditioning Coach
Corrective Exercise Specialist
St. Petersburg, FL USA
Good price for the exercises that help strengthening the muscles around the knee. Fix My Knee Pain is a program that will help with securing the knee stability and strength.
When I tried Rick’s Knee Pain program I wasn’t really sure what my knee injury actually was because I had never gone to a doctor to get it diagnosed. I had fallen on my knee years before and it was never debilitating but only flared up when I started sitting in a cross-legged position for meditation for long periods of time.
After a while, my knee would even hurt if I bumped my foot the wrong way. Anyways, I followed the exercises within his programs.
Now, my knee rarely gets sore. I can sit cross-legged again and my squats and deadlifts keep getting stronger. I really liked all of the exercises and drills for better running within Fix My Knee Pain. They really seemed to help stabilize and strengthen the hips and muscles supporting the knees. I often go through them when I go for a run.
If you have clients with ACL injuries or if they have just had knee surgery, this program offers an excellent progressive methodology that can help your client work from their current level of ability to progress all the way back to walking and jogging again pain free.
Honors Bachelors of Kinesiology
Q: Do I have to stop working out while I do the Fix My Knee Pain Program?
A: No, you do not. For many of Rick’s clients, he blends it into their program. Many times he takes out ineffective stretching and strengthening and puts in KR3 method exercises which end up only adding 5 minutes to their workout.
Q: Do I need any special equipment or gym membership to follow this?
A: No, many of the pieces of equipment suggested are commonly found around the house or can be found at a department store for a few dollars. You don’t need a gym membership to do the program, but if you do have a gym membership, you can do the program at the gym.
Q: Does the system work best for people of a certain age?
A: This will work for people of any age, from teenagers to the golden years. In fact, the older you are, the better it will work. Years of gravity work on your knees, often leading to the knees reshaping into painful knees. Fix My Knee Pain helps you reshape your knees into pain-free knee joints, using concepts and movements that most therapists don’t know about.
Q: I want to start using Fix My Knee Pain right now. Do I have to wait for the program to come in the mail?
A: You don’t have to wait, you can have access in just a few moments. FMKP is a digital product so don’t worry about shipping fees or delaying results.
Q: What specific injuries or pain does the program address?
Q: Are there any injuries Fix My Knee Pain is not ideal for?
A: Iliotibial band syndrome, Patellar Tendonitis or Tendonosis and Jumpers Knee.
Q: Does Fix My Knee Pain work for men and women?
A: It works for both. Men and women are different but the knee joint is exactly the same.
Q: Why haven’t I heard about the KR3 Method before?
A: Frankly this information is brand new and nobody else is talking about it yet. Rick is an injury specialist that teaches other health and fitness professionals his injury prevention and recovery methods. This time the results have been so amazing he’s decided to help more people faster by offering this new technology directly to the end user.
Q: Will I really feel better in just minutes?
A: Yes, follow the KR3 Method and you will feel better in minutes. I did not say that your pain would be completely gone, but I know that when you follow the 3 parts of the program, you will find it different than anything you have done in the past. It is easy to begin the journey to pain-free knees.
Q: How long do I need to follow the Fix My Knee Pain system to get the best results?
A: You need to perform the program consistently for 1 month to get the best possible results.
Q: What if I’ve already had surgery in the past, is Fix My Knee Pain safe for me?
A: Yes, it is. The 3 parts of the KR3 method will benefit you and help continue to reshape your knee joint into a pain-free knee joint.
Q: My knee pain isn’t that serious it’s more of just a nuisance, will I benefit from the system?
A: Definitely. If you’re feeling any kind of pain you are probably headed down a dangerous path. You should take care of it before it gets worse.
Q: I’ve been searching around online and found other knee strengthening and stretching exercises for knee pain, can’t I just follow those?
A: That’s probably not a good idea. It’s hard to know if the information you’re finding is reliable and we’ve also learned that until you reshape your knee to a pain-free joint, all the strengthening and stretching exercises will at best offer temporary relief.
Q: What if the program doesn’t work for me?
A: If you follow the program as outlined and for any reason you’re not happy we’ll give you a full refund, no questions asked. We stand behind this product 100% and have no problem offering a money back guarantee.
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NOTE: Fix My Knee Pain ePackage published by Critical Bench is a set of completely downloadable pdf and mp4 files. No physical products will be shipped. After you order, you’ll get INSTANT ACCESS to download all product components onto your computer. The format for all manuals, workbooks, checklists, etc, is adobe acrobat PDF and MP4, which can be viewed on Mac or PC. Individual results may vary and just because you buy this program does not mean that it will work as good for you as did for others. Like all things in life you’ll get out of it what you put into it so if you just buy this and DO NOT put it to use you’re not going to fix your knee pain.
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