The HAK (Hip, Ankle & Knee) Program is a 20-exercise program designed by Advanz Health to help reduce lower limb injuries and enhance athletic performance.
It has been designed to be completed in under 15-minutes and should be used as part of the warm-up before training sessions (ideally performed several times per week).
The HAK Program is an evidence approach to reducing lower limb injuries and improving performance, by enhancing whole-body strength, agility and biomechanics.


to get access to this video email us at admin@ahsmp.com


to get access to this video email us at admin@ahsmp.com

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Are you suffering from knee pain? Struggling to do the things you love? Knee pain can have a significant impact on your quality of life.

Knee conditions we commonly treat:

  • Arthritis
  • Meniscus injury
  • Ligament tears (ACL/MCL)
  • Patellar (kneecap) pain
  • Runner’s knee
  • Bakers’ cyst
  • Post-surgery rehab
  • Tendonitis
  • Degeneration
  • Hypermobility

At Advanz Health our team of physiotherapists, exercise physiologists and massage therapists are experts in treating knee pain. Our unique approach to fixing your knee pain includes:

  1. Comprehensive assessment to determine both the diagnosis and the root causes (we may use imaging/scans where necessary).
  2. Tests and measurements to ensure we monitor progress and improvements.
  3. Holistic view of your entire body, including posture, alignment, mobility, strength, sleep, stress, nutrition and your nervous system.
  4. Treatment plan that relieves pain and targets the root causes, including massage, joint manipulation, dry-needling, exercise programs (core strength, Pilates and movement retraining) and education. This plan will specifically target your individual goals.
  5. Ongoing prevention options through clinical Pilates and small-group exercise.

Our approach will get you better in the shortest timeframe and keep you better long-term. It is designed to make sure you avoid a life of pain and suffering that requires long-term therapy and lifestyle changes, and instead gets you back to doing the things you love with a strong body.



FAQ’s about Knee pain

  1. Knee pain is one of the most common lower limb ailments, most noticeably in runners and females.
  2. Knee pain in runners is due to the consistent load that goes through the knee and therefore resulting in an overload injury, it mostly arises from poor running technique, most commonly with over striders. The ideal running cadence is 180 steps per minute, and the weight that goes through the leg with running can be up to 4x your bodyweight (BW), therefore if someone weighs 80kg then 320kg of force is going through the knee with each each step; 320×90 every minute is a lot of weight, and if there is an instance of overstriding in your running technique that then creates an even greater load through the knee, leading to an overload that the knee can’t deal with.
  3. Knee pain is more common in females due to and increased Q-angle. The Q-angle is the angle from the hips down to the knees. This angle creates a more internally rotated knee, which in turn creates an increase in pressure on the knees, especially medially (inside). Without adequate strength this will thereby create an overload injury on the knees.
  1. Overload through the knee without the adequate strength
    1. With the increased q-angle in females, this can usually mean a decrease in strength for their buttocks and lateral thigh muscles. These muscles help stabilise the hip. If these muscles aren’t strong enough to stabilise the hip the pressure can then run down onto the knee
  2. Poor shoes
    1. Rarely are people’s feet perfect, so if you have owned and worn a pair of shoes for a substantial amount of time you will start to create a wear and tear of the sole. The sole will start to rub away and thereby you will start to land on an uneven surface. This uneven landing, whether it be on the front back, inside or outside of the foot will create added pressure up the knee due to muscles working harder in keeping the foot stable. This will thereby create an overload effect and knee pain arising.
  3. Trauma
    1. Certain sports are more susceptible to knee injuries, such as soccer, basketball and netball. This is because these sports require a lot of jumping, change of direction and quick deceleration. In some cases, 7-8x BW can run through your leg with some of quick deceleration actions. This can cause a great amount of stress through the ligaments that make up the knee. These sports also have and tendency for someone to be knocked off balance while in the air, which can mean they will land on their leg outside their centre of gravity or base of support, which in some cases the knee cannot cope with.
  4. Decreased cartilage
    1. Poor strength in the musculature above and below the knee means that more pressure is going onto the cartilage in the knee, known as the meniscus. The meniscus acts as a shock absorber whilst walking, running, jumping etc. If this pressure continues the meniscus will then start to wear away which means that the main thigh bone (femur) and main shin bone (tibia) can then start the press on each other during the above activities. This can be very painful and then in future lead to the need of a knee replacement
  1. You can have very serious injuries surrounding some of the ligaments in the knee. The ACL (anterior cruciate ligament) is a well-known ligament in the knee which prevents the tibia (main shin bone) from going too far forward with many bodyweight activities. If this is ruptured it can be very hard to heal. Return to sport after this injury can be up to 12 months and some studies have suggested, that to return to full pre-injury capacity can be up to 2-3years
  2. If knee pain left untreated it can be irritable and also lead to a decreased cartilage area. Which can therefore lead to Osteoarthritis and a possible knee replacement later in life
There is arrange of exercises that are beneficial for the knee, from strengthening the gluteals (major buttocks muscle), quadriceps (major thigh muscle) and even the tibialis (shin muscles). Depending on the injury exercises can be easily accessed through the programs tab on our website

Most certainly. The sciatic nerve which originates in the lower back runs down the legs and branches off into smaller neural outputs. These nerves help innervate the muscles down the leg. If there is an issue of tightness, stiffness or even pain in the back this can impact on the sciatic nerve and create issues of weakness, sensation and feeling down the leg