Let us show you a [P]Roactive
approach to change the narrative!

plyometric exercises

The Knee Prehab Program is a physical therapist developed, step-by-step program to help you minimize pain and optimize knee health. It will teach you how to regain and improve mobility as well as how to build a strong foundation for your knees. Ultimately, our program is designed to bulletproof your knees for anything life throws at you!

  • 12-week long program for optimal knee function
  • Appropriate for anyone no matter where you are at with your physical fitness
  • Simple and detailed step-by-step instruction videos
  • Prevent future knee injury and minimize existing pain and discomfort
  • Improve your stability and mobility to maximize your athletic performance
  • Increase your lower body strength to achieve your fitness goals
  • Learn proper muscle activation to boost your gains and overall progress
  • Objective assessments to track your progress throughout the entire program
  • Private forum to interact with community members and get app support

“How do I know it will work?”

The [P]Rehab Program is based on:

    • Knee exercises backed by scientific evidence
    • Years of combined Physical Therapists’ clinical experience
    • Success stories from thousands of real clients

[P]Rehab is more than trying to prevent injuries; it is about maximizing your potential.


Tibial Rotations With Long Arc Quad

Hip Prep

Frontal Plane Lunge Matrix

This Program Is A Game Changer

But don’t take our word for it…
hear it from our members!

Ivan Ip

Staffan B

"As a volleyball player, I've had knee issues as long as I can remember. Throughout the years, I've tried various methods for managing my problems while still getting the most out of every practice and training session. The Knee [P]Rehab program is the first program I've seen that takes a completely holistic approach to knee health. I've been able to improve my knees in a shorter time than ever before. I thoroughly recommend the program to anyone that's not satisfied with how their knees work at the moment - it's been a great addition to my regular regimen."

Ivan Ip

Ivan I

"Had a partial medial meniscectomy in May of 2019 on my left knee. Also had muscle imbalance that led to Pes Anserine Bursitis that hurt to the point where I had to limit my daily steps. I found out about The Prehab Guys from my surgeon. Before purchasing I was a bit skeptical if it would really work/help. After exhausting all other options, I bought it. Though I'm currently on week 6, I'm confident in saying this may have saved my athletic career. I'd say 80% of my knee pain is gone while my left leg has almost identical strength compared to my non-operated leg. I wish I started this program earlier. I would recommend this program to anyone pre-op, post-op, or if you're just feeling knee pain!"

Jai B

Jai B

"This program was essential for me as I recovered from ACL surgery. The exercises are intuitive and many can be done from the comfort of my home (even while watching TV). Getting back knee extension post-surgery is key to avoiding longer term issues. This program is a great way to do it!"

Michael Goitein

Michael Goitein

"I tore the medial meniscus in my right knee back in mid-October playing tennis on hard courts, and started on your plan two months later, in December. I'm now at Phase 3, week 3, day 5, and the program has been a revelation. I can move and walk around without pain and am no longer limited in my day-to-day activities. For anyone feeling a twinge in your knee, jump on this program before you get injured! Definitely the best training of this kind I've ever done"

Jake Connors

Jake Connors

"I had some medial knee pain but wasn't sure what was wrong. I explained my pain symptoms during an Instagram-live event with Arash. He explained some potential issues, but recommended I try the knee prehab program as it would aide in any knee issues I was experiencing. Following Arash's direction, I purchased the program and performed the movements/exercises as instructed. I found the initial phase relatively easy as I've had quite a bit of strength training and other PT direction in the past; however, gauged my performance level and advanced as I felt comfortable. Midway through the second phase, I noticed quite a bit of improvement and continued with the program regiment. I've nearly completed the final phase, and plan on mixing in the final week with my regular program. I kept my activity level the same throughout the program and was playing volleyball at least once or twice a week. I also maintained most of my normal strength training program. The app really helped keep me on my game with the regiment, and now want to move onto the shoulder program to keep my shoulders healthy!"

Jacob Huertas

Jacob Huertas

"Good morning, i just wanted to write about the experience i currency have gone through with your knee program. I tore part of my knee cartilage from playing soccer and improper mechanics while training, as well as lack of mobility. With your program, I am currently on phase 2 week 2 and all I can say is wowwwww.... I should of been on this program as soon as i got hurt.. not even that i should of had this program even before my injury, just to prevent anything. I currently can not play soccer yet but I can run and I regained a lot of strength in my quads and reduced knee pain tremendously . More than that my mobility in my hips, hamstrings, and quadriceps have improved in such a small amount of time. This program is amazing, I would recommend this to anyone. Even if it's just for prevention. I'm in love with this program, thank you!"

Dave Mallory

"I have just completed week 1 of the knee rehab phase. I am so happy with the results. I have significantly less knee pain and stiffness. I've used the Prehab guys programs before, for pre and post op hip surgery recovery, I was thrilled with the results. I know I can expect the same results with the knee [P]rehab program."

Eric Saleh

"The Knee [P]Rehab program was everything I wanted from an injury prevention/performance program. The app was super easy to use and following the program was extremely intuitive. As a personal trainer myself, I feel really good about the progress I've made with my chronic hamstring tendinopathy so far. I've been self-rehabbing it for almost a year, and just after 3 weeks of the program I already feel about 80% recovered which is amazing. I'd highly recommend this to anyone!"

Brittany Adam

"I have been working out through knee pain for the last 2 years. It was one of those nagging injuries that wasn't bad enough to go get seen, yet at the same time it was concerning. I found the prehab guys through social media and loved their content, so I gave this knee program a try. It was a process, but after going through the first two phases my knee pain was completely gone. I have been consistent with the exercises and haven't noticed any discomfort ever since!"

Ali Gharemani

"Since playing college soccer my knees have always given me trouble. I have largely avoided playing sports because I have been afraid of re-injuring my knees. This program gave me the strength I was lacking. I have recently gotten back into playing sports again! I would recommend this program for anyone that wants to build up a strong lower body foundation!"

Yas Kamali

"This is the only program I was able to stay consistent with because I could perform this at home without much equipment. After a few weeks the program really challenged me, it ended up being quite the workout! I use many of these exercises still with my current routine, this program gave me SO many exercise ideas easy to perform at home!"

Ready to get started?

Here’s how it works:

  • Sign up to access the program and videos
  • Commit to the 12-week Knee [P]Rehab plan
  • Start improving your knee health today!


The complete program for optimal knee function


  • 12-week workout plan with 3 progressive 4-week phases targeting unique goals
  • Detailed step-by-step exercise videos
  • More than 100+ variations of different exercises
  • Multiple objective assessments to track your progress throughout the entire program
  • Lifetime access to the program and exercises


  • “Knee Rehab” 4-Week Program
    with a comprehensive routine we use in the clinic with knee pain patients
  • Exclusive Discounts
    on recommended equipment to optimize your success

Frequently Asked Questions

Who is appropriate for the Knee Prehab Program?

The Knee [P]Rehab Program is for anyone looking to get more out of their knee(s)! Whether you’re a weekend warrior, competitive athlete, superhero parent, or just someone interested in improving their knee health, you can benefit from this program. We make it easy and teach you how to self [P]Rehab your knees and keep them healthy for anything life throws at you.

Why should you buy it?

Over the past few years as Doctors of Physical Therapy, we have seen a plethora of patients and clients with knee injuries. Using the latest evidence-based research and our clinical experience, we have pioneered a very safe and effective [P]Rehab program that can take you from rehabbing old aches and pains all the way to maximizing your athletic performance on the field or in the gym.

If I have pain, is this program still right for me?

We designed a phase 1 rehab program similar to how we program knee rehab exercises in the clinic. With this phase, you will be introduced to light mobility, stability, and strengthening exercises to build up your lower body foundation before more advanced exercises. Furthermore, we’ve built in regressions and alternatives to every single exercise in our program. We recommend anyone with knee pain and/or discomfort to start with phase 1 after getting clearance to exercise from their doctor.

I am planning on having surgery soon, can I use this program as my prehab?

YES! We designed this program with you in mind! Many of our patients do not get prehab approved by their insurance (so annoying!), so we designed our program to also help with true prehab before surgery. You may need to go a bit slower through the program. Also be sure to start on Phase I. Understand that the stronger you are before surgery, the better your outcome will be. So a true Prehab program like this one will be sure to set you up for success!

I have little training experience, is this program for me?

Yes! Phase 1 is the perfect place to start for you to work on the basics prior to beginning higher level exercises. Not everyone will and should progress at the same speed, if you feel like the program is at a good challenge for you, you have the option of repeating a week. We have also built in off days into the program to help with your recovery, especially for those trying out a program like this for the first time.

What does the program entail?

This program includes detailed exercise videos with verbal and written instructions for 100+ different exercises with variations. Each exercise gives you details regarding how to perform it, where you should be feeling it, and common compensations to avoid. The key to maximizing your results is to optimize exercise dosing. This program will take you through what we believe is a perfect progression of knee exercises that focus on mobility, stability, and strengthening of your entire lower body and core.

This program also offers resources regarding how to navigate and maximize the program, training support videos if and when you need them, education about the knee and common knee issues, four different assessments to track your progress, and a community discussion board to interact with other group members and get app support when you need it. The program will educate you along the way so that you will have the tools to take care of your knees for life!

How long is the program?

This program is 12 weeks from beginning to end. It is broken down into 3 different phases, each being 4-weeks long with different goals building upon one another. We have included a phase 1 knee rehab routine for 4 weeks, which we have made optional for those dealing with knee pain/discomfort or those looking to start from the basics. We have recommended performing the routine 5 days/week, but you can modify this based on your individual needs.

Am I able to do this program at the same time as other `{`P`}`Rehab Programs?

It depends! Yes, you’re physically able to have multiple programs going on our app that you have purchased. However, it depends on which programs you have in mind as well as what you’re doing training-wise outside of our programs. It is totally feasible to run one of our lower body and upper body programs (Foot & Ankle and Shoulder Programs). However, for example, it may be excessive to try and run two of our lower body programs at the same time as you may be doing two-a-days or working out every single day. We have had success stories with people running multiple programs at the same time, it just depends on what works for you! If you have questions or concerns, feel free to contact us to chat more.

What equipment do I need?

We designed most of our workouts specifically in mind for you to do at home with minimal equipment. We recommend a foam roller, hip halo, lacrosse ball, and resistance bands. Within the app itself, we have an equipment tab for anything that is shown or used in the program. You can reach out to us to learn more if you’re concerned.

Besides exercises what else does this app include?

With our [P]Rehab Programs you get access to what we consider the best online programming you can find! You’re gaining access to the same exercises and education that we as physical therapists use in the clinic. We want to change the narrative, rather than constantly helping people with a reactive approach that ends up being focused on management or dealing with a bad 1st decision, what if we could provide people the right exercises and education at the right time to improve long term outcomes? What if we could make that 1st decision the best decision? That is true [P]Rehab. The real power of [P]Rehab is education and we plan to empower you with the knowledge you need to take control of your own health! With our programs, while we give you the blueprint, are all about educating YOU on how to become your own best physical therapist.

What payment options do I have?

You can purchase with one easy payment today and you will have access for life!

How do I start the program after purchasing?

Immediately after purchasing you will receive an e-mail showcasing you how to sign in and get started right away! After signing in, go to the group and watch the welcome video we have put together. This program can used on your phone via our Prehab App, computer, iPad – you name it!

How do I purchase this program and access it if I have already purchased a different prehab program?

In order to make sure you can access ALL of the programs you have purchased under the same username – on the ‘Sign Up’ page DO NOT sign up again. What you want to do is click on ‘Log in to your account’ below the red ‘Sign Up’ box – then enter your credentials, then go ahead and purchase the program. IF YOU DO NOT DO THIS STEP – you will get a failed payment or error message when you try to sign up or purchase OR you will end up with two separate accounts and you won’t have access to all of your programs on the same account. Don’t hesitate to reach out if you have any questions or need further assistance.

How do I purchase this program and access it if I have already purchased a different prehab program?

In order to make sure you can access ALL of the programs you have purchased under the same username – on the ‘Sign Up’ page DO NOT sign up again. What you want to do is click on ‘Log in to your account’ below the red ‘Sign Up’ box – then enter your credentials, then go ahead and purchase the program. IF YOU DO NOT DO THIS STEP – you will get a failed payment or error message when you try to sign up or purchase OR you will end up with two separate accounts and you won’t have access to all of your programs on the same account. Don’t hesitate to reach out if you have any questions or need further assistance.

Is there a sample program I can check out?

Yes!  We created a sample day of the program so that you can get the experience of the program and how the app works. Get signed up and try it for free by clicking the photo and/or link at the bottom of this page.

When can I use this app?

Now! The current dilemma is when people have issues with their body – they’re not able to get the correct help when they need it most, timing is everything! This app is readily available to your fingertips on your mobile or desktop devices – anywhere in the world.

Why am I getting a Sign Up Error?

You must remove any space when creating your nickname. Below is an image showcasing this.

Still undecided?

Try out a sample week of the
program for free!

Click HERE to sign up and access a free week of the program


We are so confident that our program will rock your world that we will offer you a 30-Day Money Back Guarantee!

That’s right—we are so confident our product is amazing that we offer a 30-Day Money Back Guarantee to make sure you are 100% satisfied with every single aspect of your membership experience!

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