Nourish Your Knees
Gentle, Science-Based Support To Reduce Pain And Move With Confidence
A guided, whole-person movement program created by Dr. Stephanie, physical therapist and yoga teacher, to help you ease knee pain, rebuild strength, and trust your body again… without pushing through pain or doing anything that feels unsafe.
Nourish Your Knees Is For You If…
- You’re living with knee pain, stiffness, or “unreliable” knees that make you cautious about movement
- You feel anxious about making your pain worse when you try to exercise or even go about daily activities
- You’ve been told to “get stronger,” but generic workouts or classes don’t feel safe or tailored to your knees
- You want a calm, compassionate approach that respects pain signals instead of pushing through them
- You’re ready to understand your knees, not just “work them,” so you can feel more in control of your body
- You value a mind-body connection and want to explore the emotional side of pain, not just the physical side
One Student says: “Working with Dr. Stephanie has given me confidence that I can manage my pain on my own. Now, when I feel pain, I do a few activities that I know will help and they do! I feel better immediately and continue on with my day.”
Knee pain has a way of taking over your life:
-
You second-guess stairs, getting up from the floor, or long walks
-
You feel older than you are. Your body feels “fragile,” while your mind says "let's go!"
-
You may avoid activities you used to enjoy because you’re afraid of a flare-up
- You’re not sure what’s actually safe for your knees… so you end up doing less and less
Most advice you see is either too generic (“just strengthen your quads”) or too aggressive (“no pain, no gain”).
Neither feels right when you’re living in a body that already feels vulnerable.
You don’t need a bootcamp.
You need a calm, structured path that meets your knees where they are.
Get Support from an Expert at Your Own Pace
$147
Imagine Feeling Supported, Informed, And Less Afraid Of Your Knees
When you enroll in Nourish Your Knees, you get a structured, step-by-step program that integrates movement, education, and emotional awareness.
You gain confidence to heal your knees even with these diagnoses:
*Knee Osteoarthritis
*Patellofemoral Pain Syndrome
*Knee Meniscus Tear
*IT Band Syndrome
*Stiffness from past Injury or Surgery
*Partial or Total Knee Replacement
*and more...
Here’s what's included when you enroll in Nourish Your Knees:
- Classes integrate all aspects of Dr. Stephanie's unique approach, PEACE out of Pain:
- Deep Breathing and Meditation
- Education about your Knees and Pain
- Self- Assessment to notice what you feel and where
- Safe and gentle movement of the knees
- Activation of key muscles to support your knees
- Stretching of the knee joint and surrounding muscles
- Progressive strength training that puts you in control
- FOUR Anatomy lessons for a deeper understanding of knee joint and thigh muscle function
Short, accessible lessons about:
- How the knee joint actually moves
- The role of thigh muscles and surrounding support
- Why certain movements feel the way they do
- How to make sense of your own sensations
- 12 - Level 1, 60-Minute Classes, targeting all aspects of your knees and emotions that affect how your knees feel. To name a few...
- So Much Hinges on the Knee
- Create natural and gentle movement of the knee while exploring what it feels like to be vulnerable in a supported way.
- Knee Pain? Get the Train on the Track
- Focus on the relationship between the knee-cap moving on the femur (a common source of pain) while also tending your your emotional health.
- Stiff Knees? Get Moving!
- Explore where stiffness really comes from and how fear can keep us frozen, using breath to create more ease.
- In Quad We Trust
- Build trust in the powerful muscles of the front thighs while practicing self-trust and listening to your intuition.
- Are your hamstrings holding you back?
- Gently meet resistance in the back of the thighs and explore what “resistance” means in your movement and your life.
- I-T What? Balancing Adductors and Abductors for Knee Support
- Create balanced support around the thighs while tuning in to how you can create more support for yourself.
-5 - Level 2, 60-minute Classes that focus on strengthening the muscles surrounding your knees.
When you’re ready, deepen your work with classes that:
- Progressively strengthen the muscles surrounding your knees
- Support you in building confidence with slightly more challenge
- Still honor pain, pacing, and your emotional experience
All classes are pre-recorded, so you can revisit them anytime
Practice at home, at your own pace, with clear guidance from Dr. Stephanie (much like 12 weeks of physical therapy)
Over 20 Pain-Relieving Classes Guided by an Expert for Only
$147
100% Satisfaction Guarantee
Dr. Stephanie wants to guarantee your 100% satisfaction and will work to ensure that you’re happy with your purchase That said, she understands if you decide that the program is not the right fit or the right timing, after all. Please read our Refund & Cancellation Policy here so that you know what your options are, should you choose to request a refund or cancellation.
Dr. Stephanie is a Physical Therapist, Yoga Teacher, and former college professor who has spent years both helping people move out of pain and into more trust in their bodies and researching what works!
Her work brings together:
- Clinical understanding of the knee joint and surrounding structures
- The nervous system’s role in pain and healing
- Breath, mindfulness, and emotional awareness
- A compassionate, realistic approach to movement for real people with real pain
Yes! I Want to Nourish my Knees
Here's How Nourish Your Knees Works
An Expanded Version of Physical Therapy Where You're Cared for as a Whole Person, Not Just Someone with Knee Pain
**Format:** Online, pre-recorded classes and lessons you can access on any device
**Pace:** Self-paced. Move through classes in order, or revisit favorites as often as you like
**Access:** You get lifetime access to all classes and lessons
**Time commitment:** Classes are 60 minutes each. You can start with shorter segments if needed and build up
**Support:** You’ll be guided with clear options and cues so you can modify based on what your knees need that day
Frequently Asked Questions
Many of the concepts practiced in physical therapy benefit the person in pain. Specifically, postural alignment, good form with movement (motor control), mobility/flexibility, strength and endurance; are all important physical aspects of keeping the body healthy.
Dr. Stephanie has taught these concepts to patients and students for over 35 years and is able to effectively and simply communicate even the most complicated concepts with ease.
For years, Dr. Stephanie knew that something was missing from her practice of Physical Therapy. Though her patients got better from traditional physical therapy, those same patients still had pain. What Dr. Stephanie knew was that “insurance-based” physical therapy did not provide enough time to fully recover from injury or restore the nervous system back to pain-free messaging. Yoga provided the missing piece to complete the healing process and provide long-lasting relief.
- 35+ years as a Physical Therapist specializing in the treatment of people with orthopaedic conditions.
- Board Certified Specialist in Orthopaedic Physical Therapy since 2005
- PhD in Education which makes her think deeply about how to best teach and how you best learn
- College Professor for 20+ years where she taught physical therapy students how to assess and treat common orthoepaedic conditions
- Physical Therapy published Researcher and still loves to dive into the current research about WHAT WORKS!
- 15+ years teaching yoga and many more years before that practicing yoga
The Internet and an internet enabled device: Computer, phone, iPad or other tablet.
All classes and lessons are pre-recorded in Nourish the Knees. At checkout, you can add a private consult with Dr. Stephanie. She also offers live classes 2x/week if you want more support.
If you have a recent injury, like within the last 6 weeks, you may not want to do yoga.
I suggest that you seek treatment from a physical therapist to get one-on-one care targeted for your condition.
However, if your injury was more than 6 weeks ago...YOU are ready to move! In this program you will learn about the healing process and how to manage movement after an injury. The level 1 classes are exactly what you would get during physical therapy in a progression after injury or surgery.
Our joints were meant to move. But injury and conditions of your knee may limit how much you are able to move. However, you should not be afraid to move. In the classes you will learn what is normal movement for joints. Dr. Stephanie will guide you to explore your joint movement. She will also encourage and show you how to safely challenge the limits of your movement.
If you have fused or limited joints because of previous surgery, Dr. Stephanie provides education on how to perform the activities to make all of the classes accessible. That is the advantage of having a Physical Therapist available to teach movement-based classes.
No one is too old for yoga! The oldest yoga teacher in the world passed away at the age of 101.
One of the reasons that I love yoga is that I can see myself doing it forever! You might need to make modifications to the movements within the classes. Within each class, I provide exercise/activity/yoga pose variations.
If you have difficulty getting on/off of the floor I also offer ways to use a chair within the classes.
Absolutely! The research shows that pre-habilitation offers beneficial outcomes for surgery. This means that you should be as strong and flexible before surgery for the best possible results.
Also, I have had clients put off surgery or cancel surgery altogether because they were feeling better.
Even if you do eventually need surgery, you will be stronger and have a better recovery afterward.
You can also return to this program after surgery when you are able.
A perception that you are not flexible may be exactly why you need yoga. If you have tried stretching in the past and you still feel pain, Dr. Stephanie’s guided assessments will help you find the true source of the tension and feeling of “tightness”. Also note that yoga is NOT just stretching. My classes focus first on awareness of movement and then building strength.
