The Knee Lab

Helping gym-goers continue pursuing their fitness goals despite knee pain.

08/18/2026

What Exercises Should I Do for Knee Pain?

You don’t need another list of “5 exercises for knee pain.”

You need to know what YOUR knee can’t do, what needs to get stronger, and what you need to work on to get back to the s**t you actually want to do.

That’s literally why I created the Knee Lab.

Inside you get:

▪️ My full Get Rid of Your Knee Pain Program
▪️ Guidance from me, a physical therapist + strength coach who specializes in knees
▪️ Direct Q&As so you can actually ask questions about YOUR knee
▪️ Form reviews to make sure you’re doing your exercises correctly and progressing them appropriately

Stop piecing your rehab together from random videos on the internet.

Comment KNEE to join the Knee Lab and have a streamline plan to get back to training the way you want

08/16/2026

If your “knee-friendly” workout is really just avoiding everything that requires your knee to work… we have a problem

The goal isn’t to avoid squats, lunges, step-ups, etc. forever. It’s to find a version your knee can tolerate and build from there.

Comment KNEE if you want help figuring out where to start.

08/15/2026

I’m all for holding healthcare providers accountable for giving bad advice, especially when they’re speaking outside of their scope.

But at some point, you also have to have some discernment

If somebody tells you:

“Deadlifting is bad for your back.”

“Don’t lift heavy.”

“Your knees shouldn’t go over your toes.”

“You should only do low-impact exercise because your knee hurts.”

“Just lose weight.”

ASK WHY/HOW?

And if they can’t give you an explanation that actually makes sense, get a second opinion. Get a third.

Credentials don’t mean you have to blindly accept everything somebody tells you about your body.

Healthcare providers absolutely have a responsibility to give good, evidence-based advice.

But you also have a responsibility to ask questions and make informed decisions about YOUR health.

Have some discernment.

08/13/2026

How to Build a Workout After a Knee Injury | Part 2

YES, I had him start with these exercises DAY ONE even with a medial + lateral meniscus tear, chondromalacia, patellar tendinitis, and quad tendinitis.

I didn’t choose “meniscus exercises.” I assessed what his knee could actually do RIGHT NOW and built from there.
This is the same process I teach you inside The Knee Lab so you can figure out what YOUR knee needs and keep working toward getting strong AF and building muscle.

Comment LAB to join.

First 20 members get the founding rate. After that, it’s $97/month

08/12/2026

How to Build a Workout After a Knee Injury

Latest client came to his initial consultation with a script that said

A medial AND lateral meniscus tear. Chondromalacia. Patellar tendinitis. Quad tendinitis.

So based on these diagnoses alone, what exercises do you think I started with? 👀

Drop your guesses in the comments. I’ll show you what I actually had him do in Part 2.

08/10/2026

How to Get Back in the Gym With Knee Pain or After a Knee Injury

Start with your range of motion. Find squat, hinge, lunge + single-leg variations your knee tolerates. Then build from there.

If you’re tired of guessing what exercises to do for your knee pain or injury, I created The Knee Lab to help you figure that out

You’ll get assessments, exercise modifications + progressions, form reviews, tutorials, and direct access to me (a physical therapist and strength coach) when you need guidance.

Comment KNEE to join as a founding member and lock in the founding price before it goes up.

08/09/2026

Knee pain didn’t make your fitness goals suddenly stop mattering.

You still want strong legs. You still want to build muscle, lift, run, train hard, and feel capable in your body.

So instead of letting knee pain take you out of the game completely, you’re figuring out what you CAN do, getting stronger there, and building your way back to the things you can’t do yet.

That’s the energy I want over here. If that’s you, drop a 💪🏽 in the comments.

08/01/2026

Before you give up on squats, watch this.

If you want a step-by-step system to assess your knee and figure out which squats and exercises to start with, comment KNEE and I’ll send it to you.

Address

100 Terminal Drive
Fort Lauderdale, FL
33315

Website

https://stan.store/keyonniadams, https://docs.google.com/document/d/1SLLDzPi-4Hi3rP73t8XJjLT5tiYYsftS691ps2Y9PH4/edit?ta

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