Hey (Reader
How’s Reset July going for you so far? Have you had a chance to stretch, roll, or get back into your strength workouts?
This week’s focus is a big one—knees.
I get asked about this area all the time—especially from women who are active, walking regularly, or trying to get stronger again but still dealing with stiffness, pain, or instability.
So I want to share something personal:
I’ve had my ACL and meniscus repaired—this was way back in the day. And for a while after surgery, I’d feel this weird weakness in my knee.
It was stable… but also felt like it might give out sometimes.
I didn’t like that feeling at all. It made me nervous to move.
But once I started strength training consistently, things changed.
That weak, wobbly feeling went away.
And even now?
If I skip leg day too many times… my knee lets me know.
So if you’ve ever said:
“I walk all the time! Why does my knee still hurt?”
Here’s the truth → Walking is good for movement. But walking alone won’t build strength or stability where your knees need it most.
That’s why I shared 4 simple exercises this week that can help:
🟣 Glute Bridge with Band
🟣 Banded Hip Extension
🟣 Lateral Band Walks
🟣 Split Squats/Lunges
These target your hips, glutes, and thighs—all the muscles that help protect your knees from pain and injury.
🎥 Want to squat or lunge without that sharp knee pain?
I made a quick demo video this week showing how to do a split squat with better form—so you can ease pressure on your knees even if you’ve struggled with lunges or stairs in the past.
📺 [Click here to watch it now]
Community Highlight
Huge thanks again to Chante and the Xtreme Steppers for having me out to teach a Core + Mobility Stretch class!
We talked core engagement, worked our midsections, and wrapped up with a good foam roll session.
Some feedback I loved hearing:
“It made me feel good. I know I need to work on core. Thank you for adjusting me as well. It totally helped.”
“After all this traveling, my body definitely needed this. Thank you!”
Quick check-in
Are you balancing strength training and mobility work in your week?
If not—no judgment! But I encourage you to start small and stay consistent. Your joints will thank you later.
Next week is all about the hip joint—so if you’ve got questions about your hips or shoulders, reply to this email and let me know. I’d love to hear from you!
And if you’re wondering whether a personalized plan could help, I’ve opened a few spots for free 15-min virtual consults.
➡️ [Book yours here] https://app.pteverywhere.com/blackstar/bookingonline and choose ‘virtual’ when booking or just hit reply and we’ll get you on the schedule.
🔗 Quick Links
🎥 YouTube channel for weekly videos → Watch here
📲 Follow me on Instagram → @blackstar_ptwellness
📌 Book a session → Schedule now
Get your E-Book - Rebuild & Restore: A Guide to healthier living: https://black-star-physical-therapy-and-wellness-llc.kit.com/products/rebuild-and
You’ve got this.
One joint, one rep, one breath at a time.
Natasha
Orthopedic Physical Therapist | Online Fitness Coach
h/PT session today!
— Coach Natasha
Black Star Physical Therapy & Wellness LLC
