Regenerate Bad Knees and Avoid Surgery

A note from Eric Wong aka “Coach E”,

At the busiest point in her career, Dr. Erin Boynton had a 9 month waiting list for consultation, consulted with an average of 105 patients a week, and a 2 year waiting list for surgery.

Most patients chose to wait those 2 years because Dr. B was widely regarded as one of the top sport orthopedic surgeons in the country. She served as the team surgeon for the Toronto Blue Jays for 10 years and the Medical Director of the Rogers Cup tennis tournament, in addition to consulting when high-paid athletes went down with a serious injury. 

Since her patients would have to wait anyway - and being a competitive athlete herself - she knew they’d be better off if they had something to do.

So, she began prescribing exercises - which was and still is an UNCOMMON practice amongst surgeons - and educating on why the exercises were critical to achieve the best surgical outcome possible. 

Much to her surprise, 70% of those that followed her exercises ended up cancelling their surgery altogether!

When she shared this with me, I was amazed not only at her success at diverting patients from the OR but the fact that as a surgeon, she would make this a priority in the first place!

So I asked her why she thought she was so successful in helping her patients avoid surgery and she told me the most important factor was simple:

"Focus on fixing movement issues with 
exercises as soon as possible!"

Of course, I had to know what exercises she was talking about and what she described to me were simple exercises, but performed in an extremely precise way and perhaps most importantly - with a clear progression of exercises depending on the state of her patient.

After working with tens of thousands of patients and athletes, she’s continued to refine her approach and it now addresses 1 of 4 common dysfunctions (described later) which allow her to help most people avoid surgery altogether.

And for those who still required surgery, her exercises helped them achieve superior outcomes, meaning fewer complications and a faster return to full participation in sport (and life).

Which brings us here today… 

I’m proud to introduce a brand-new program and partnership with Dr. B on the “AVOID THE KNIFE” series starting with the Knee Recovery Program, which is designed to help as many as possible avoid unncecessary surgery and get back to and keep doing the things they love as quickly as possible. 

Eric Wong aka "Coach E"
Founder of Precision Movement, Kinesiologist

A quick message from Dr. Erin Boynton

Skip surgery

Help your body heal,
and keep surgery
a last resort.

Better surgery

Faster recovery time,
improved results

Restore range
of motion

Stiff knees & movement troubles can be old news

Reduce pain & swelling

Keep doing what you love with preventative exercises to avoid activity-induced pain

Retrain your brain

Learn new movement
patterns to let old
injuries heal

Prevent future issues

Building good movement habits make future issues
a no brainer

Have you been told that you need knee surgery but are searching for an alternative?

Remember how 50% of Dr. B’s patients didn’t need surgery any more after doing these specific exercises and letting their body repair the damage? Dr. B’s medical expertise and Coach E’s physical therapy teamwork make this a reality.

Do you suspect that you have a meniscus tear or other wear and tear injury that isn’t serious now, but you don’t want it getting any worse?

The guiding principles of the 4 R’s establish healthy, safe movement patterns. Leave the worry to the experts, and start your knees down the recovery path without thousands of dollars invested in physical therapy.

Do you like the feeling of intense exercise, know how common knee injuries are, and want to keep your legs pain-free as long as possible?

Whether you’re an athlete looking to return unhindered to your sport, someone who can’t live without intensive exercise, or you just want to be strong and pain-free in everyday life, you’re in the right place.

The 4 root causes of most knee problems

Virtually all knee problems stem from 4 dysfunctions. Over time, these contribute to degenerative injuries - compounding, unnoticeable wear and tear - build into either mystery pain or create opportunities for sudden, traumatic injuries - like an ACL tear. 









Each one of these puts stress on the connective tissues in your knee - meniscus, cartilage, and ligaments. 

Connective tissues recover at a fraction of the rate of your muscles. This means every time you exercise, any one of these muscular imbalances can make your knees worse. Repeated microtraumas end in pain, deterioration, and injury. 

The worst part? Failing to address the 4 dysfunctions, even after surgery, leads right back to the same place - if not toward a total knee replacement. 

Here’s the crazy part. Most people can avoid this, even if they’re well on the way toward knee replacement. 

AVOID THE KNIFE: Knee Recovery Program takes a movement-based approach to address these dysfunctions, which are the root causes of premature wear and tear. Whether you end up needing surgery or not, AVOID THE KNIFE gives you results that last.

AVOID THE KNIFE: Knee Recovery Program

An approach from the combined expertise of two renowned specialists, orthopedic surgeon Dr. B and kinesiologist Coach E, you get an easy to follow, movement-based system to avoid orthopedic knee surgery. But if it’s absolutely necessary, the AVOID THE KNIFE program also ensures the best results from surgery - a rapid and full recovery.

Get back to doing what you love as quickly as possible in a way that gives you lasting results.  

Knee Recovery Program helps anyone who:

  • Worries they may have a meniscus tear
  • Suffers from osteoarthritis
  • Wants to correct patellofemoral syndrome or chondromalacia
  • Putting off treating an old ACL tear
  • Hopes to avoid surgery
  • Wants the best surgery outcome

What's Included

The Knee Recovery Program rests on the 4 R’s: relax, reset, restore, and reprogram. This proven foundation in physical therapy has helped thousands of people dealing with daily joint pain recover their mobility and rediscovery pain-free activity. 

Baseline: Assessment

We start with a thorough history questionnaire and physical self-assessment, designed by Dr. B. It's exactly what she’d do in a consultation for a pro athlete. This initial step determines if you can safely avoid surgery and where to start in the program for optimal, quick results. 


First, we reduce the pain and swelling. Both soft tissue problems and neural tension can cause joint dysfunction. Relaxing this tension using our unique self-myofascial release techniques quickly solve inflammation issues by addressing both soft tissues and neural tension. 


Once you’re free of pain-causing inflammation, our dissociation protocol breaks the problem causing movement patterns. Joint mobility comes from a series of moving parts. Bad habits, stronger muscles compensating for weaker ones, and improper exercise techniques result in associated patterns. Resetting these patterns stops the compounding micro-injuries. 


The End Range Expansion techniques will restore your mobility and muscular balance. Plus, you’ll gain improved joint stability, kinesthetic awareness, and boosted motor control. 


Reprogramming your associated patterns closes the loop of repeated microtrauma to your knees. You learn key closed chain and fundamental movement patterns in this final step. These patterns give you pain-free movements of daily living, plus transfer to the gym, sports, and any activity you love. 

Meet Your Team

Dr. Erin Boynton, MD, FRCS is an orthopedic surgeon who was the team surgeon for the Toronto Blue Jays for 10 years and has worked with other professional teams and athletes from many different sports. She currently serves as the Chief Medical Director of the Rogers Cup WTA Tennis Tournament and is the ITF Canadian Champion in tennis for her age group (we won't say which group that is!). 

Eric Wong, BSc is the founder of Precision Movement. He graduated with his BSc in Kinesiology in 2004 from the University of Waterloo and has been helping people move better ever since via his courses and programs that have been used by over 10,000 people from around the world. His goal is to keep moving and playing sports until he's old and grey and wants to help you do the same.

What our members are saying about these methods

Avoiding surgery is a major win by itself. But for anyone without insurance coverage (and in some countries, even people with insurance coverage), most arthroscopic knee procedures cost anywhere from $5,000 to $10,000. Then there’s the physical therapy to get your mobility back, which runs another $1,000 - $2,000.

That’s a serious dent in your time in appointments alone. The cost for many people doesn’t come close to available finances.

Plus a hassle-free 1-year money back guarantee.

Only $99 USD

After completing payment you’ll be automatically logged into the members portal and receive instant access to the program so you can get started right away. You’ll also receive an email with your account details. If you don’t see this email in your Inbox, check your Junk/Spam folder.

Both Dr. Boynton and Eric have successfully used these methods with tens of thousands of patients each. Now they’ve combined their knowledge to get you the best possible results, and you have a risk-free year to see how well it works. If, for some reason, it doesn’t, send us an email for a full, no-questions-asked refund.

After following the Avoid The Knife material , they have improved ROM, equal weight balance between their legs, and are walking much better.

Christina J. - Physical Therapist

"I am a PT and follow you on YouTube. I saw two patients today that struggle with pain and ROM.

The first patient had a complete knee replacement procedure. Post-surgery, their ROM was not returning. I have seen her daily for two weeks and after following the Avoid The Knife material they have improved ROM, equal weight balance between their legs, and are walking much better.

The second patient experienced a significant reduction in pain and an increase in ROM. I am so happy for them and super excited about their progress.

Thank you for the well-explained presentation!"

"Wow, thank you to Eric Wong and his crew. I have been in sports medicine for four decades and have completed courses in Athletic Training, Exercise Physiology and Human Performance Assessment to name a few.

Eric’s insight, knowledge and professionalism have definitely helped me a lot in my recovery from a meniscus tear and shoulder injury I suffered while surfing

He is an excellent teacher and I am looking forward to learning more from him. I hold a level two coaching certificate from USA Track and Field in sprints, jumps and hurdles. 

I am a three-time National Championship medalist and ten times USATF Masters Track and Field All American and surf coach."

Rick Pruett - Athlete

Ole Kiilerich - Engineer

"I was feeling pain almost every day and sometimes also during the night. I had tried all kinds of exercises to strengthen the knee but nothing really helped with the pain.

My provisional diagnosis from the Knee Recovery program was a medial meniscus tear, no bucket handle or displaced bucket handle tear. 

After one week doing the program I was already feeling better and my knee had stopped hurting at night. After 1 month I only occasionally felt pain in the knee and when I finished the program after 6 weeks the pain was gone. "

Lifetime Support

We’re here for you if you have questions, need modifications, get stuck, or want some personal coaching. 

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Have a question? Send an email to [email protected] and one of our coaches will get back to you.

Live Monthly Q&A

Join exclusive customer-only live Q&A sessions with our experts each month. Ask us anything. 

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Personal Coaching

Looking for someone to tweak your form? Need alternatives to certain exercises? Want a custom program? Click here to learn about 1-on-1 coaching.

Not sure if the program is right for you?

Click here to send us an email

Frequently asked questions

I have osteoarthritis in my knee. Will this course help?

The Knee Recovery Program will help you correct any movement dysfunction contributing to the wear and tear arthritis in your knee. Correcting this can decrease your symptoms, but more importantly, it will protect your knee prosthesis.

You can also use this program as a prehab and post-surgery program. Please clear any exercise or post-op physical therapy with your surgeon after the surgery.

My knees hurt when I walk. Can I ease that pain?

People who have a lot of pain and swelling, limping, or having trouble walking should start with the Knee Recovery Program. Someone who has a little or no pain in their knee and is really functional should take Lower Limb Control.

How much time does the program take?

At the beginning of the program you perform shorter sessions more frequently, especially for a recent injury where swelling and acute pain are present.

In the first phase called "Relax", expect 3 sessions a day at approximately 15 minutes each, but for specific activation exercises the more frequent you do them the better, especially within the first 48 hours of injury.

So if you're sitting down watching TV or reading a book, you might be doing them the whole time, which will help to speed up the decrease in swelling, inflammation and acute pain.

You’ll typically be in the Relax phase for 1-2 weeks, depending on how much swelling you started with.

As you progress through phases (the 4R's), the program will more closely resemble a traditional exercise program:

The 2nd phase "Reset" requires 15 minute sessions, twice a day. Most people typically spend 1-2 weeks in the Reset phase.

The 3rd phase "Restore" requires 10 minute sessions, twice a day. You'll spend anywhere from 1-2 weeks in the Restore phase.

The 4th and final phase "Reprogram" includes two different routines that are to be performed twice a week each for a total of 4 sessions per week. Each routine will take approximately 15-20 minutes. You'll spend 4 weeks in this phase.

So the program will be a grand total of 6-8 weeks for most people.

I have a Baker’s Cyst and some ROM loss. Should I do the Knee Recovery Program or Lower Limb Control?

A Baker’s cyst is often a sign of wear and tear in the knee. It could be associated with early arthritis or an early meniscus tear. The bottom line is that it is a signal that you have some extra wear and tear on the joint and need to do something.

I would advise performing Lower Limb Control if you do not have significant pain or swelling in the knee at this time. If you currently feel pain or swelling, then I would recommend doing the Knee Recovery Program as a prep for Lower Limb Control.

The Knee Recovery Program primarily teaches you how to deal with those acute exacerbations of pain and swelling in the knee.

I have knee pain. Would the Knee Recovery Program or Lower Limb Control work better?

The Knee Recovery Program aims to improve mobility and awaken neglected muscles in your hip, foot/ankle, and thigh with the overarching goal of taking the stress off your knee to prevent pain, swelling, and further deterioration.

If you do not have significant pain, less than 3 on the pain scale, and there is no swelling, then you may be better suited to the Lower Limb Control course. (Think of 0 as no pain and 10 as the worst you can imagine.) If you have more frequent, intense pain, greater than 3 on the pain scale, and intermittent/constant swelling, then opt for the Knee Recovery Program.

My knee hurts, but I don’t know what’s wrong with it. Will this help?

MOST DEFINITELY. First off, you’ll start with the simple 10 question guided assessment that will give you a provisional diagnosis and is designed to give you an idea of your problem, such as:

  • Medial or lateral meniscus tear including bucket handle tears
  • Medial or lateral meniscus degeneration
  • ACL tear
  • Patellar dislocation
  • Early articular joint cartilage softening
  • Quad tendon rupture
  • MCL or LCL tear

… as well as various combinations of the above.

In addition to the provisional diagnosis, we’ll tell you the next steps, and for most of the people who are even here looking at this course, it’s to start the program.

The more serious problems are associated with a high degree of pain and disability, so these people will likely seek out medical attention. We advise getting the program so you can start it as soon as possible, which will hasten recovery times and lessen the time on the sidelines.

Will this help with my Chondromalacia patella and jumper’s knee?

Yes. The Knee Recovery Program helps restore the balance of the soft tissues around your patella, followed by improved muscle activation in your thigh, hip, and ankle.

Most patellar problems, particularly jumper’s knee, stem from dysfunction of the hip muscles and lack of mobility at the ankle. This program will establish a foundation for movement in your everyday life.

You may need to take the next step and complete the Lower Limb Control course as well if you are playing a lot of tennis at a competitive level. Use the exercises in the Knee Recovery Program as a warm-up whenever you play.

I just injured my knee. Should I do the program?

YES! You most definitely should do this program. The sooner you start the quicker you'll be able to decrease swelling, inflammation and pain and the less work you'll have to do to restore ROM, strength and function.

The assessment is particularly beneficial. You'll get a provisional diagnosis on your knee and guidance as to whether you should immediately go to the emergency room, start the program while making an appointment to see your doctor, or go ahead and start the program while listening to your body to see if medical advice is necessary.

Can this course help me avoid a knee replacement?

We cannot put the cartilage back in your knees. What we can do is two things. First, improve hip/ankle mobility and strength to take the load off of the knees to try and prevent further damage. Second, use the exercises in this program as a preparation before surgery so that your body is familiar. Then use the exercises as part of your post-operative program.

If a doctor recommends a Total Joint Replacement in the future, having addressed the entire kinetic chain will take the pressure off of your knee prosthesis and prevent it from wearing out faster.

We designed the KRP for those times when you have a painful, stiff, and swollen knee. It helps get those exacerbations of your pain under control faster.

Will the Knee Recovery Program help with medial patella facet degeneration with cartilage damage and subchondral signal change?

Yes, it will be an excellent program to establish the proper soft tissue balance around your patella and proper muscle activation patterns.

The change you describe under your patella signals that you are overloading the cartilage under the knee cap. The goal will be to restore a foundation for movement to relieve the pressure and prevent future deterioration of the cartilage under your patella. Your symptoms should resolve once the overload ceases.

I have a bucket handle meniscus tear. Should I start the program?

If you know you have a bucket handle tear i.e. your knee locks or catches and you can't actively or passively fully extend your knee, get crutches and head to the doctor.

The problem of moving around with a bucket handle tear is two-fold:

  1. If it’s a displaced bucket handle tear, the displaced piece of meniscus can damage the articular cartilage
  2. If it can be repaired, the more you walk around on it, the meniscus can be damaged to the point where it can’t be repaired as well or not at all

After your surgery the sooner you can start the program the better (Dr. B often started people on it in the recovery room!). However, due to the individual differences in the type of surgery you have, follow your surgeon’s guidelines. When you’re cleared to move, start the program right away!

Not sure if the program is right for you?

Click here to send us an email

Not sure if the program is right for you?

Click here to send us an email

Hassle-free 1-year money back guarantee

Both Dr. Boynton and Coach E have used and refined these methods with tens of thousands of patients/people each and have combined their knowledge to get you the best possible results and you’ve got 1 full year to prove them right and in the process, restore 

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