Anthony Mychal An Athlete's Guide to Chronic Knee Pain


An Athlete’s Guide to Chronic Knee Pain

Your Answer to Patellar Tendonitis, Jumper’s Knee, and Patellar Tracking Problems

You can’t run. You can’t jump. You can’t squat. Even standing up from the toilet it a chore. Your knees are in shambles. And there you are, laying in bed, waiting for the physiology gnomes to tap your knee with a magical star wand and make everything “all better.” That’s your first mistake. Find out why laying around like a slug while your intestines stop churning isn’t the answer to chronic knee pain (and learn about two more mistakes you’re making.).


The Three Biggest Chronic Knee Rehab Mistakes You're Making



You're waiting for magic gnomes to fix your knee.

Your knees! Your sweet and sacred knees! They’re in shambles!

They bother you at all hours of the day. Getting in and out of the car. Standing up from chairs. Cutting a rug on the dance floor. And let’s not even talk about how they feel when you try to exercise or play any sports.

Conventional wisdom says to rest. Lay in bed. Slug out. Wait a little while before you go back to squatting, running, or jumping.

Conventional wisdom is wrong.

What do you do if your car breaks down? Do you leave it in the garage and hope it fixes itself? Knee pain isn’t natural. Something is wrong. It’s always going be wrong unless you fix it.

The traditional theories of chronic knee pain rehabilitation are based on an arbitrary concept of being damaged one day, resting for a little bit, and then all-of-the-sudden being healed the next day. There’s no transition. No regard for what caused the injury. No preventative measures. It’s sad to say, but popular rehabilitation teaches long term failure and continual re-injury. There’s a new way. A better way. A proactive way.

Waiting around for your chronic knee pain to heal is stupid. Unless (and this is a big unless) you have some sort of short term inflammation or problem (which, by definition isn’t chronic—for more on this make sure you check out my omissions as a part of my No Ass-to-Risk Guarantee).

If it’s still fuzzy I got one more analogy for you: Say you have a friend named Kong. Kong likes touching hot things. Don’t ask me why. That’s just Kong.

You’re a good friend of Kong so you get rid of anything hot he has access to. It’s a good short term solution. But is this fixing anything? Is Kong really “healed?”

No. If he comes around hot things again he’s still going to touch them.

Just because you’re avoiding pain doesn’t mean you’re fixing the problem. And what do you do if you have a problem? You gotta’ fix it with some easy to follow directions. (More on this later.)


You’re focusing on the wrong muscles.

Take a look at the pictures below. They are random YouTubers doing standing vertical jumps. The guy on the left claims a 30″ vertical jump. The guy on the right, 50″. (Which is very high, so let’s just say 40″ to account for internet inflation.)

Aside from the raw numbers, there’s a difference between the two: I consider one a knee pain candidate, and the other a knee pain conqueror.

An Athlete's Guide to Chronic Knee Pain

Below are more still shots from YouTube, but with NFL combine athletes (a little less random than, well, random YouTubers).

Notice how their body positions are more similar to the guy on the right half of the comparison shots above. It may seem like a coincidence, but it’s not. In fact, it has everything to do with both chronic knee pain and athleticism.

But how?

Where there’s smoke, there’s fire. You’ve heard that saying before, right? Makes sense. Except by focusing on the fire you miss the dude running out of the back of the burning building—you know, the dude that caused the fire.

Chronic knee pain suffers do a bunch of stuff for their knee. You’ve probably done leg extensions. Leg curls. If you’re really into this game of athletic physical culture like I am, you’ve probably done terminal knee extensions (those exercises with the band looped behind your knee cap).

I did all of them before. And all of them made my knee worse. No joke. My knees hurt more after I went on any rehabilitation program that put all focus into the knee.

But the knee isn’t the problem.

Your leg is made up of a ton of muscles and three main joints: the hip, the knee, and the ankle. The knee is the middle man. Its health hinges on the joints above and below it.

This really hit me when I found out that most elbow pain (during chin-ups, golfing, tennis) is actually caused by the wrist. The body is one piece. If you have chronic knee pain, stop looking at your knee for answers.

So the question is then: if the knee is the victim, then who is the culprit?


You’re lacking emotional investment.

I have a serious question: What are your knees worth to you? Seriously. Think about it. What does your knee let you do that you love doing? How does it feel not being able to do it?

Movement is my life. I trick. I strength train. I even make a living writing about fitness, and I fully believe in entrenching myself in the stuff. None of this would be possible if my knees couldn’t hold up.

But at one time they couldn’t. And it wasn’t until I completely lost myself that I realized how lazily I went about trying to fix my knees. You know that old saying: you don’t appreciate something until it’s gone? That explains it exactly.

Don’t let your knees hold you back. Give them the care they need so that you can do whatever makes you feel alive. So that you can do the things you love doing — the things that form your identity as a person.

So think: what are your knees worth to you? That $300 treadmill is nice…if you’re healthy enough to use it. That $30 monthly gym membership? Those kettlebells and barbell you just bought? All nice. But only if you can use them.

At my worst, I was willing to give just about anything to regain my old lifestyle. And I did. The problem was that nothing worked…until I recreated and reconceptualized the problem and found an unconventional equation that explained why everything I was doing to fix my knees would never bring me the results I wanted.

I consider this equation the key to fixing chronic knee pain. And since I want to see you come out on the other side of this problem, I’m going to let you in on this secret equation soon.

"Do your knees still make that noise?

What a combined mess of tendonosis and patellar tracking problems sounds like {

To answer one of the most common questions I’m asked: No. They never make this noise anymore. I posted a YouTube video of my knees back in 2009, at the height of my problems. I was just trying to find answers. But I couldn’t find any. That’s why I vouched to fix the problem myself. So if you have chronic knee pain, know that there is hope. Even if your knees snap, crackle, and pop like mine did.

The one equation you gotta' remember. (Even if you hate math.)


I guess after that video, it’d be a good time to let you know who I am and where I came from. My name is Anthony Mychal, and I run and I’ve written for some awesome fitness magazines and websites like T-Nation,, Greatist, Elite FTS, My Mad Methods, and STACK — some of the articles written are about knee pain.

I know about knee pain, and understand your struggles, because I’ve had just about every chronic knee injury possible – tendonitis, jumper’s knee (tendonosis), and patellar tracking problems. I was told rest and painkillers were my only options, and that my knees would never be quite “right.”

So I’ve popped pills. I’ve iced. I’ve rested. I’ve wasted over $100 in medical fees and supplies in less than one year just trying to feel somewhat healthy. That’s not mentioning the braces, creams, and supplements that never worked.

Chronic knee pain — tendonitis, tendonosis, jumper’s knee, tracking problems (basically all of the nasty stuff you get from being active) — is a different kind of problem. Any old rehabilitation — especially that commonly used for more serious internal injuries (ligament and meniscus) — doesn’t work.

And for a long time I fell trap to popular methods. I did the vastus medialis thing. I did the more-hip-dominant strength training thing. I did the terminal knee extensions and the peterson step ups. The leg extensions and hamstring curls. The icing and heating. The best rest….

Nothing worked

After months of self and client experimentation, I realized that fixing chronic knee pain isn’t that much different than reaching peak athletic potential because the answer is in movement. True chronic knee pain rehabilitation enhances athleticism. (Remember those pictures?)

If you have pain squatting (back squatting, front squatting, any kind of squatting), running, or jumping, you need to learn how to move more athletically. This doesn’t just happen. You have to make it happen. You have to retrain your body.

Knee health follows a neat algebraic equation: feet + hips = knees. It just so happens that athleticism’s algebraic equation goes like this: feet + hips = athleticism.

Hips + Feet = Knees

Hips + Feet = Athleticism

A dysfunctional knee is rarely a faulty knee. Knee-centric rehabilitation methods make the problem worse and kill athleticism. An Athlete’s Guide to Chronic Knee Pain was written and programmed with this in mind. It’s designed to reduce chronic knee pain, but has the pleasant after effect of constructing athletic movement from the ground up.

Here just some of the features and benefits that An Athlete’s Guide to Chronic Knee Pain affords:

  • It promotes lifelong change so that there is no regression in the rehabilitation
  • It constructs athletic movement so that your knees not only get better but your foundation for athleticism is enhanced
  • It includes a safe progression of exercises with little necessary equipment so you can do the training anywhere
  • It cures chronic knee pain so you can run amok, jump around like a wildebeest, or squat like a maniac
  • It relieves you of the mental anguish of being constantly down and out because of your chronic knee pain

Even if you don’t have knee pain now, you might in the future. And the information within An Athlete’s Guide to Chronic Knee Pain is great for preventative measures. It will teach you how to move in a way that puts less stress on the knee. This is huge for anyone doing anything physically demanding. It will extend your playing and “fun” days.

That’s why I wrote An Athlete’s Guide to Chronic Knee Pain: Theories and Solutions for Patellar Tendonitis, Jumper’s Knee, and Patellar Tracking Problems. It discuss the overriding philosophy and lays the foundation with an eight week rehabilitation program that focuses on building endurance of select athletic musculature and can be yours for $33

No leg extensions. No leg curls. No bed rest. Just a seriously comprehensive look at athletic movement and chronic knee pain.

But I have a special offer for you. (One that’s tempting me to increase the price of this guy soon enough.)

I’m a huge athlete kinda guy. Like I said, I lift weights. I trick. I jump around. I flip around. When I first released An Athlete’s Guide to Chronic Knee Pain, Theories and Solutions for Patellar Tendonitis, Jumper’s Knee, and Patellar Tracking Problems was the only portion available. It sold for $33.

But then I wrote an entire second book, Increasing Strength and Explosiveness Through Barbell Exercises, Leaps, and Bounds, which teaches you how to incorporate the newly developed movement patterns in strength, power, and explosive athletic movements so that you can do virtually anything and maintain the health of your knees. This second book is full of linked up videos to help you learn.

As of now this second book is included at no additional charge.

Combined, they are 180 pages and filled with a ton of information, pictures, and videos. They are sold together at the original price of $33.

An Athlete's Guide to Chronic Knee Pain


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(P.S. You’ve spent more on video games or on a night out at the bar.)

What about online scum? Don’t worry, you’re protected under my No Ass-to-Risk Guarantee.


Anthony Mychal No Ass to Risk Guarantee

My No Ass-to-Risk Guarantee is in place to prevent you from being misled or mistreated from online business malpractice. Everything that others choose to hide within asterisks at the bottom of pages are stated below, in addition to who exactly this product isn’t for. It’s all in an effort to better serve you.

First, your satisfaction is my guarantee. You may return this product if it doesn’t meet your expectations. Anytime. Anyplace. Even if my retailers refund period has expired (my retailer is ClickBank and they have a 60 day refund policy), I’ll handle it in house. And here are other things you should know before buying:

Second, An Athlete’s Guide to Chronic Knee Pain is for those with chronic knee problems (tendonitis, tendonosis, tracking issues), that want a better understanding of how chronic knee problems are created, that are willing to work hard to conquer their pain, looking to learn how to put less stress

An Athlete’s Guide to Chronic Knee Pain is not for those looking for a rehabilitation program for serious internal injuries (ligament damage, meniscus injuries), those not ready to put in time and effort to fix their problem, and those that aren’t ready to do progressive body weight exercises.

Third, in regard to typical results, I always give the same disclaimer with any digital product: One of two things will happen when you buy my products.

Either A: You might buy it and never use it. You might even return it because you’re too lazy to use it, read it, or value what’s inside.

Or B: you’ll get it, follow through with the plan, learn something new about yourself, and see the resultant knowledge shine through with improvements in your body or life. Things with the body take hard work. If you’re willing to chip in your share you won’t be disappointed.

An Athlete’s Guide to Chronic Knee Pain is an instantly downloaded eBook that is readable by Adobe or any other popular PDF reader. If you have any questions related to the product, shoot me a personal e-mail at anthony.mychal -at-

Yours in health,

An Athlete's Guide to Chronic Knee Pain Signature

Click Here to Purchase An Athlete's Guide to Chronic Knee Pain

Word(s) on the street.

Rasmus Ott, Trickster

An Athlete's Guide to Chronic Knee Pain Ott

(picture provided by: Nanna Ward)

Me and Anthony did some video correspondence about my jumpers knee and he gave me a lot of good exercises and stretching techniques. He provided a great push forward to having no major problems and these days I’m back to tricking on my left knee with no big problems.

Simon Jacobsson

An Athlete's Guide to Chronic Knee Pain Simon

The orthopedist probably would have recommended another surgery. But without Anthony I would still be a lost little puppy just trying lots of things with half assed effort. Getting consultation from him (who I sincerely believe in and really look up to when it comes to this) really motivated me. Contacting him was the smartest thing I’ve done for my training!

Antoine Vaillant, Bodybuilder

An Athlete's Guide to Chronic Knee Pain Antoine

Anthony is old school in the tricking community and has been helping guys over there for a long time. He’s nearly as old as me and Jujimufu! He knows his stuff, and that’s for sure.

Jon Call (Jujimufu), Trickster

An Athlete's Guide to Chronic Knee Pain Juji

When I developed a knee tendinopathy by tricking, I spent the next two years googling for crumbs on anything I could find on the topic and experimenting with self therapy. Anytime I’d find something I’d wonder if it was really applicable to my own situation. Much later, I felt I had gathered something likening to puzzle pieces, and was able to put these together to see a puzzle image take form. While I can make out the image of knee problems more clearly today, Anthony’s eBook is the finished puzzle with a clear image formed. I hate him for having finished this puzzle after I had suffered my own knee problems! But I will forgive him, because I learned some really neat, and new knee tips in this book I didn’t know, and haven’t seen elsewhere!

Tim Thomas

Really enjoyed the book and it seemed like just right balance of the “science” side and the “practical” side to knee rehab.

Josh Beaty

I played college hoops at a small college and never had any injuries until I turned 30. I started having knee tracking issues 3 years ago after I got an athletic pubalgia injury while playing flag football. That was a very painful injury to my groin area. After that “healed” (resumed activity to early) I started getting pretty serious knee pain while playing basketball due to compensating from the hip injury. I had lost control of my hip and my knee was making up the difference. I also have a very significant anterior pelvic tilt which contributed to both injuries I’m sure.

Anyway, because of your info I am able to play basketball again pain-free and my knee has drastically improved.  This knee tracking pain had been nagging me for over a year and it was very frustrating. I am not quite 100% yet in terms of strength and confidence but will get there. My goal is to completely eliminate discomfort and doubt in the knee and eventually dunk a basketball again.

Thanks so much.  I have bought a lot of fitness and nutrition crap and your stuff is legit and truly improved my life.

Park Firebaugh

I tweeted that I loved your book before I had even finished it. Today, I viewed all the videos, completed it and I am stunned at how comprehensive and exhaustive this is. I can’t believe the knowledge you have at your age. You have covered every angle there is and intercepted all manner of backsliding and “executive decision” modifications that many will try to make. I would think it would have taken many years of observing personal sabotage to acquire this foresight. Don’t take this the wrong way, but I remember looking at your photo on T Nation and thinking, “What the fuck, he’s just a kid” However, it’s obvious from the methodical thought process and well crafted writing that you are wise beyond your years.

Jahed Momand

I just finished your book. I was having patellar tendon pain EVERY TIME I stood up from a chair. I’m now extending the hips similar to the way you described in your RDL chapter, and the pain has disappeared. I’m already impressed. Now to translate this to Olympic weightlifting…

Vaughan Carder

Just wanted to say the Athletes guide to chronic knee pain is an AWESOME resource & a must for anyone with legs! Can’t wait to implement this stuff to my own rehab of some banged up legs!

Rory O’Keeffe

I have to begin this testimonial with a caveat – I didn’t finish all the phases. Did I program hop baby seals to death? Not quite. I ended up breaking my ankle in an American football match a couple of days after finishing phase two. However, I feel that my results qualify me to give this endorsement.

It’s not a “sexy” program. You will get bored, and you will question what you’re doing. There will be moments where you are lying facedown on the floor and realise you’ve lost count of the number of prone glutes you’ve done, and times when holding a stretch for two minutes will be so awful you don’t know how you’ll repeat it on your other side without your entire body exploding, but persevere.

In just over a month, my burgeoning knee pain entirely disappeared, going from a situation where I would have days of dull aching punctuated by sharp pain during squatting movements to the point where my knee wouldn’t even bother me when dropping into a full squat without a warm-up. That’s remarkable progress for a month’s work.

There were several happy side effects, too. The relatively hardcore hip stretching and SMR techniques improved my pelvic tilt; I learned how to walk properly (no joke); and I actually learned what a pump in my glutes feels like. I got stronger – in a way that wasn’t related to the strength or size of my muscles, but to the way I used them – and more athletic, bringing that confidence into the game I had my injury in. Without a doubt it was my best performance of the season, forcing a fumble and making an end zone interception. My hits had more power, I was breaking on the ball faster. I hadn’t gone near a traditional lower body strength exercise in a month.

I came to think of this program like a concentrated training block – not with strength, power or hypertrophy as the goal, but prioritizing improvement of movement quality and body awareness.

Stick with it, even when it gets hard. You’ll alleviate your knee pain, and you just might turn around after eight weeks (or four!) and realize you’ve become a better athlete.

Phil Isabella, Baseball Player

An Athlete's Guide to Chronic Knee Pain Phil

After working with Anthony, I was astounded. I’m not going to lie, I’ve been a friend of his for a while so I can see why people might think I’m biased. But when he says the problem is everywhere but the knee, he means it. He was nice enough to work with me (we play on the same softball team) after I was struggling with some chronic knee issues.

My collegiate baseball career ended with a case of bursitis and tendonitis in my elbow. I’ve spent countless hours in doctor’s and physical therapist’s offices waiting for treatment. I got the cortisone shots. I didn’t want to go through that again. Anthony stepped up and was nice enough to work with me. He knows what he’s talking about. The price of this book is worth the extra free time you’ll have. Trust me, there’s no filler.

Jeff Krznaric, Ultimate Player

An Athlete's Guide to Chronic Knee Pain Jeff

I see a lot of guys that have to strap on five different braces to play Ultimate. I just smile because ever since I learned how to use my hips the way Anthony teaches, I haven’t used a brace.

My first inclination is to tell you that if you have any sort of chronic knee pain, this book is an absolute must. Just his theories alone are worth the price of the book. To make it even better he includes a complete eight week daily “detox” program that will get everyone moving the way they should.

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Questions, Answers

Q: Is this program for a beginner?

A: Yes, it can be used by someone that has no formal training. I will say that a background in barbell training is useful to pick up on the terminology, but it’s not life or death requirement.

Q: Is there an age requirement?

A: No, absolutely NONE. All exercises begin at bodyweight and are progressed in a sequence. There is NO heavy loading in the initial program, and the second book (that has heavy loading) is optional. The book, however, is written for athletes — so keep that in mind.

Q: How long is the program?

A: It lasts forever. Don’t think I’m kidding. The initial rehabilitation program is eight weeks long, but the principles you learn will carry with you for the rest of your life. This is one of the reasons behind the effectiveness of the program. The second half of the rehabilitation (strength part) takes places after.

Q: How often are the workouts?

A: Every day. Or five days per week. We’re reprogramming the body. It takes time and frequency. If you can’t handle this, then this product isn’t for you. I’ll say it again, if you’re not willing to put in the work, this system will not work for you.

Q: How long do the workouts take?

A: They shouldn’t take more than an hour and can be done in the convenience of your own home. The only equipment needed is an exercise band during the first eight weeks. After, a sequence of progressions is used with a barbell and those workouts will take longer. It’s the nature of the beast.

Q: Does this come in the mail?

A: Nope. Once your payment is received, an electronic copy of the book is sent to your e-mail address.

Q: Can I still do lower body exercises while on the program?

A: Sadly, no. Squatting and deadlifting will have to take a back seat for the duration of this program because we’re reprogramming the body. How can you expect to heal yourself if you continue to expose yourself to your pain producing movements? The movements will be reintroduced gradually and sequentially.

Q: What separates you from everyone else?

A: I use a unique approach that focuses on every joint in the lower body, except the knee. I fully believe that the knee pain is a victim, not a culprit.

Q: What if the program doesn’t work for me?

A: Consider it free. I’m willing to put my reputation on the line. You pay for quality work, and if it isn’t up to your standards you’ll get a full refund. ClickBank handles all returns within 60 days of purchase. After that, I’ll handle returns “in-house.”


Click Here to Purchase An Athlete's Guide to Chronic Knee Pain


An Athlete's Guide to Chronic Knee Pain

 An Athlete's Guide to Chronic Knee Pain

Thanks for your interest. Want to know something? Ask me: anthony.mychal at gmail dot com