The Knee Reset. 177 pages, yours with every Avor order. Download it below in whichever format your reading suits.
Download for Kindle, Kobo or Apple Books (EPUB)
Download to read or print (PDF)
Both files are about 2 MB. Save the link. It does not expire, and you can download the book as many times as you like, on as many devices as you like.
Which one do I want?
The EPUB if you read on a Kindle, a Kobo, an iPad, or on your phone. The text reflows, so you can make it as large as you want without losing half of every line off the edge.
The PDF if you want to print it, or read it on a computer, or you want the pages to look exactly as they were laid out.
Sending it to your Kindle
Kindles read EPUB files now, so there is nothing to convert. Pick whichever of these is easiest.
From your phone. Tap the EPUB button above. When the file has downloaded, open your Files or Downloads app, tap and hold The-Knee-Reset.epub, choose Share, and pick the Kindle app. It appears in your library within a minute and syncs to your Kindle.
From a computer. Download the EPUB, then go to amazon.com/sendtokindle, sign in with the account your Kindle uses, and drag the file onto the page.
By email. Every Kindle has its own email address, something like yourname@kindle.com. You will find it under Settings, then Your Account, on the device, or under Manage Your Content and Devices on Amazon. Email the EPUB to that address from the email address your Amazon account uses. Leave the subject line empty. It arrives on the Kindle by itself.
The one thing that trips people up: Amazon only accepts files from an email address it recognises. If nothing arrives, add your own address to the approved list under Manage Your Content and Devices, Preferences, Personal Document Settings.
Reading it anywhere else
iPhone or iPad. Tap the EPUB button. It opens straight into Apple Books.
Android. Tap the EPUB button, then open the file with Google Play Books, Moon+ Reader or the Kindle app.
Kobo. Plug the Kobo into a computer, download the EPUB, and drag it into the Kobo drive that appears. Eject, and it is on the shelf.
Computer. The PDF opens in any browser. No app needed.
What is in it
It is a real book, not a leaflet. Every clinical claim in it carries a reference to the study behind it, and there are forty nine of them.
- Part one, what is actually going on in there. Why a stiff knee is not a worn out knee, what the scans do and do not tell you, and the four beliefs that cost people the most years.
- Part two, the ten minute warm start. Why warmth first, the routine itself, and where in your day to put it.
- Part three, the strength that holds a knee up. Twenty four movements, each with an illustration, a cue, a rep range, a way to make it easier and a way to make it harder. Plus the four week progression that ties them together.
- Part four, making it stick. The habit framework from James Clear's Atomic Habits, applied to a knee rather than to flossing.
- Part five, the day itself. Stairs, getting down to the floor and back up, the garden, walking, shoes, the car, travel, the kitchen, how to sleep. If you read one section, read the one on stairs.
- Part six, the rest of the levers. Weight without a diet lecture, sleep, protein, what to do in a flare, what to ask a doctor for, and what the injections and the surgeries actually do.
- The back of the book. A four week tracker, a printable routine card for the fridge, and the red flags page.
Printing it
The PDF is laid out at 6 by 9 inches, so it prints two pages to a sheet of letter paper and still reads comfortably. If you only want one thing on paper, print the routine card and the tracker at the back.
A word before you start
This book is not medical advice and the author is not a doctor. Nothing in it treats, cures or reverses arthritis. If your knee is hot, red and swollen, if you have a fever, if the knee gives way, if the pain started with a fall, if your calf is painful and swollen, or if you have new numbness down the leg, see a doctor rather than starting a programme.
If a link on this page will not open, or you would like the book sent to you a different way, email support@avorhealth.com and a person reads it.