The SASSI Method

Most people never fix their knee pain because they try random stretches or just rest and hope it goes away. The SASSI method is our framework for making sure you cover all the right bases.

It’s simple, practical, and designed to get your knees moving and feeling strong again.

S – Stop Doing Silly Stuff

The first step is to cut out the habits that make your knees worse.
👉 That means avoiding poor form when squatting, running through sharp pain, or wearing unsupportive shoes that throw your joints off.

A – Activate the Lazy Muscles

When your glutes and hips switch off, your knees get overloaded.
👉 By reactivating those muscles, you spread the load and give your knees the support they need.

S – Stretch the Tight Muscles

Tight quads, calves, or hamstrings can tug on your knees like ropes pulling from all sides.
👉 Loosening them up reduces pressure on the joint and helps it move freely again.

S – Strengthen the Weak Muscles

Strength is your best long-term fix.
👉 Building stronger glutes, quads, and hamstrings balances the joint, protects the cartilage, and makes flare-ups less likely.

I – Incorporate Movement Again, Slowly

The final step is to get moving again - carefully.
👉 Gentle, controlled movements retrain your knees to handle daily life without fear. Think walking, cycling, or bodyweight basics before heavy lifting or running.

Where to Go Next

On the next page, we’ll show you the exact routine that brings the SASSI framework to life for knee pain. It’s short, safe, and designed to help you start right away.

But here’s the thing: everyone’s knees are different. You might struggle most with tightness, someone else with weakness, another with poor form.

👉 If you’d like to know which part of the SASSI framework you personally need to focus on most, you can book a free Discovery Call with one of our coaches. No sales, no pressure - just clear advice to point you in the right direction.