177 pagesThe knee book that starts by telling you what to stop paying for
The Knee Reset is 177 pages on getting a stiff, sore knee to behave itself. What the evidence actually supports, what it does not, and a ten minute routine you will still be doing in March. Every clinical claim carries a study you can look up yourself.
Written by Linda Jefferson for people in their sixties and seventies who are tired of being told to rest it, and tired of being sold capsules.
- 177 pages
- 24 movements, each with a cue
- A four week plan
- Every claim carries a study
- EPUB, PDF or paperback
Instant download, EPUB and PDF. Read it on a Kindle, an iPad, your phone, or print it.
Prefer it printed and posted? $59.99Or get the ebook free with any Avor orderA good part of this book is about what to stop doing
Almost everything written about sore knees is written by somebody with a bottle to sell. So the book opens its accounts. Here is a sample of the ledger, and every line of it has the trial behind it in the text.
Glucosamine and chondroitin
The best synthesis found no clinically important effect on joint pain against placebo. People take them for years.
Keyhole surgery on a worn knee
Tested against a sham operation, where the surgeon made the cuts and did nothing else. Both groups did the same. It is still offered.
Platelet-rich plasma injections
Popular, expensive, and no better than an injection of salt water at twelve months.
Stable, supportive shoes
Put up against flat flexible ones in a trial. The flat ones did no worse, and on some measures slightly better.
Exercise, at the right dose
Fifty four trials, over five thousand people, less pain and better function, and the benefit outlasts the programme. The dose is the whole trick, and it is in part three.
Anti-inflammatory gel, rubbed on the knee
The quiet success story. Real relief, with far less of the drug reaching the rest of you than a tablet. Most people have never been told.
A stronger thigh
Weak quadriceps predict who develops a painful knee later, across forty six thousand people. That is the part age does not explain.
Warmth, before you move
Not a cure and this book never pretends otherwise. It makes the first ten minutes possible, which is the part most people never get past.
Nobody selling you a capsule is going to put that in writing. That is roughly why this book exists.
What is in it
Six parts, written to be used rather than admired. You can read it front to back in an evening, or go straight to the part that describes your Tuesday.
-
1
What is actually going on in there
Why going down the stairs is worse than going up. Why the first hundred steps hurt most. Why stiffness is not damage, what a scan really shows, and the four beliefs that quietly cost people a decade.
Part one -
2
The ten minute warm start
Six movements, in order, with the cue for each and the version for the morning when everything has seized. Written so you can do it beside the kettle without a mat, a class or a lycra outfit.
Part two -
3
The strength that holds a knee up
Twenty four movements, each with a cue, a rep range, a progression and a regression. The loading ladder, the pain rules that matter more than the exercises, and a four week plan you follow rather than interpret.
Part three -
4
Making it stick
James Clear's four laws, pointed at a knee. Habit stacking with the kettle, the two minute rule, never miss twice, and the honest chapter about week three when nothing seems to be happening.
Part four -
5
The day itself
Stairs, kerbs, the car, the bath, the garden, the dog, the big day out. Getting down to the floor and back up again without an audience. Which shoes, and which chair.
Part five -
6
The rest of the levers
Weight without the lecture, sleep, protein, what to do in a flare, what to ask a doctor for, and the plain ledger of what every injection, tablet and operation actually does.
Part six
Drawn so you can follow it without a class
Every movement has a picture, a cue, a number of repetitions and a way to make it easier on a bad day. The diagrams were drawn for this book, not bought in.
Who this is for
You have started planning the getting up before you get down. You hold the handrail now. You have stopped kneeling in the garden, and you have quietly stopped saying yes to some things.
You are not injured, you are not an athlete, and you are not fragile. You have had enough of vague advice and you would like to know what is actually true, in plain sentences, from someone who will tell you when the evidence is thin.
Three ways to get it
The ebook is $29 on its own. The paperback is $59.99, printed and posted. And the ebook is included, in full, with every Avor order, because the wrap without the routine is just a warm knee.
The ebook
$29
All 177 pages as EPUB and PDF, delivered the moment you order. Ninety days to change your mind.
Instant download, EPUB and PDF. Read it on a Kindle, an iPad, your phone, or print it.
The paperback
$59.99
Printed, 6 by 9 inches, posted to your door. The one to buy if you want it open on the kitchen counter, or if you are giving it to someone.
Printed to order, so allow 7 to 12 days. Free US shipping.
Both knees, and the book
$189
The Avor pair, one wrap for each knee, with heat, red light and massage for the ten minutes in part two. The Knee Reset ebook comes with it, a $29 book at no extra cost, and you still get ninety days to send the wraps back.
Same book. And the chapter that needs a heated wrap stops being theoretical.
Free shipping in the US. 90 day money back guarantee.
Questions people ask
How do I read it?
You get both files the moment you order. The EPUB opens on a Kindle, a Kobo, an iPad, an Android phone or Apple Books. The PDF opens on anything, and prints properly at 6 by 9 inches if you would rather hold paper. No app, no account, no expiring link.
I am seventy four and not a gym person.
Good. Neither is this. Every movement in the book can be done in a kitchen, in normal clothes, holding a worktop. Group one is for a knee that is currently angry and can be done sitting in a chair.
Is this just a long advert for your massager?
No. The wrap appears in one chapter, where warmth is the tool for the job, and nowhere else. The other hundred and sixty pages would be exactly the same if we sold nothing at all. You can follow the entire programme with a hot water bottle.
Will it fix my knee?
It will not cure arthritis and it does not claim to. What it does is get a stiff, sore knee moving better day to day: the stairs, the garden, the floor, the car. Where the evidence is weak, the book says so, which is the part you are actually paying for.
What if I do not get on with it?
Email support@avorhealth.com within ninety days and we refund it, book included. You keep the files. We would rather that than have your money and your bad opinion.
Is the paperback the same book?
Word for word, and the diagrams print better on paper than they look on a phone. It is 177 pages at 6 by 9 inches. It is printed for you when you order, so it takes 7 to 12 days to arrive, where the ebook takes about thirty seconds.
The stairs are not going to sort themselves out
Ten minutes a day, a plan for four weeks, and a straight answer about everything else. You can be reading it in about ninety seconds.
Instant download, EPUB and PDF. Read it on a Kindle, an iPad, your phone, or print it.
Prefer it printed and posted? $59.99Or get the ebook free with any Avor order