4-Week Knee-Friendly Walking Plan

4-Week Knee-Friendly Walking Plan (Free PDF Guide)

Go from short, easy walks to 30 comfortable minutes in 4 weeks.

The follow-up to the Knee Strength & Stair Routine. This step-by-step walking plan builds up gradually, a few minutes each week, so your knees get used to moving again and every walk ends feeling good.

What’s inside the 7-page guide:

• A simple 4-week plan: 10 → 15 → 20 → 25–30 minutes, with exactly how many walks to take each week
• The “talk test” to find your right pace without any gadgets
• The 24-hour check: how to tell if you’re ready to move up or should repeat a week
• A 3-minute warm-up and cool-down, illustrated, for before and after every walk
• Knee-friendly technique: stride, posture, shoes and the best surfaces to start on
• Hills, curbs and uneven ground, made easier with simple tips
• Sleeve dial settings for flat walks, hills and resting
• A printable 4-week walking log to track minutes and progress

Why it works for real life:
✓ Starts at just 10 minutes on flat ground
✓ Two 10-minute walks count the same as one 20-minute walk
✓ Built to pair with your stair routine and your Nedd knee sleeve

Instant digital download (PDF). Read it on your phone, tablet or computer, or print it out.

Free with select knee sleeve bundles.