The Knee Mentor

The Knee Mentor A physio with 20+ years clinical experience working with people with knee OA on a mission to keep as

A brace won't make your knee weak.Not moving it will.
03/09/2026

A brace won't make your knee weak.

Not moving it will.

02/09/2026

“Won’t wearing a knee brace just make my muscles weaker?”

It’s not the brace you need to worry about…

Move less over winter and it's not just strength you lose - it's your vitamin D store too. Keep the muscle ticking over....
01/09/2026

Move less over winter and it's not just strength you lose - it's your vitamin D store too.

Keep the muscle ticking over. 💪

31/08/2026

The one supplement public health bodies actually recommend over winter isn't the interesting bit.
The interesting bit is what your muscle's quietly doing with it – and why moving less through the dark months costs you more than you'd think.
Have a watch – then let us know your plan to keep moving this winter 👇👇👇

Resting a sore knee isn't neutral. It's often just a slow fade you can't see.You don't feel it happening. You feel it th...
26/08/2026

Resting a sore knee isn't neutral. It's often just a slow fade you can't see.

You don't feel it happening.

You feel it the day you go to do the thing you've been waiting to get back to.

So don't stop. Modify and keep going.💪

25/08/2026

"Just rest it till it settles."

It sounds sensible.

For a lot of active adults with knee OA, it's quietly costing them the very thing they're trying to protect.

So don't stop. Modify and keep going. 💪

12/08/2026

For years I thought it was my magic hands 🙌
Turns out a lot of what I was taking credit for in clinic was just going to settle anyway. Here's the thing almost nobody tells you about why your knee "gets better" and why it keeps coming back 👇
What have you thrown at your knee that you're not sure actually worked?

06/08/2026

Most people with knee OA have been told to protect the joint. Do less. Keep it gentle.
This study makes the opposite case.
The interesting bit isn't just that the hardest-working group improved the most. It's that pushing didn't cause them any serious problems 💪. The soreness and the odd flare settled on their own within 48 to 72 hours.
So the question stops being "will this hurt my knee?" and becomes "how quickly did it settle?"
That shift, from guarding to reading your recovery, is where confidence comes back.

What have you been holding off doing because you were told to be gentle with it?

Study: Song & Meng (2026), Medicine, 105(22), e48913.

(**Higher-intensity here meant sustained aerobic effort, not HIIT intervals. This is one trial, and what's right for one person isn't right for another.**)

"Just be sensible at your age."It sounds like caution. Often it's just decline dressed up as advice.You don't always nee...
31/07/2026

"Just be sensible at your age."
It sounds like caution. Often it's just decline dressed up as advice.
You don't always need to do less to protect a sore knee.
You need to build it back up so you can keep doing what you love. 💪

30/07/2026

The people told to "wind down" are usually the ones who've stayed active their whole lives - and that's exactly why they're well!
Take it away and the knee RARELY improves. It just gets less used and life gets smaller.
Good advice is rarely less activity. It's the right activity, built back sensibly. 💪

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Royal Highland Centre, Ingliston
Kirkliston
EH28 8NB

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