Knee [P]rehab Program

Improve Knee Health & Supercharge Lower Body Performance Anytime, Anywhere

This 3-month Knee Physical Therapy Program is available now,
through our revolutionary [P]rehab on-demand app!

Built by world-renowned Doctors of Physical Therapy & Fitness Experts. Over $4,000 in value compared to in-person physical therapy alternatives.

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Success Rate
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Happy [P]rehabbers
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Take Control Of Top Knee Health Issues, While Preventing Future Knee Injuries

“The most complete knee strengthening program you’ll ever need”

Knee injuries affect thousands of individuals each year, let’s make sure you’re not one of them! This program is designed to improve your lower extremity mobility, stability and strength while also improving the strength of your core and other accessory muscles that are crucial to lower extremity health and injury prevention.

If you’re ready to build resilience in your knee and take on whatever challenges life throws at you, then look no further

  • 7-day no questions asked free trial
  • Zero wait times, no hidden fees, no barriers to entry

  • Improve your mobility with knee prehab exercises

  • Build strong, balanced knees with foundational strengthening exercises & knee stabilization drills

  • Prevent future knee injuries with comprehensive lower body & core exercises and education

  • Appropriate for any fitness level or exercise experience

  • Available on-demand, anytime, anywhere via our revolutionary app.

Common Problems With The Traditional Healthcare Path

  • Lack of access to quality in-person care or knowledge

  • Lack of time in your schedule or lifestyle for in-person services

  • Lack of financial resources or insurance benefits

  • Not in control of your health outcome – having to wait on tedious appointments or services

  • Over-prescribed medication and reliance on ineffective medical interventions

  • Tedious, insufficient results & not knowing what doesn’t work

You will find NONE of these problems with the [P]rehab app!

We’ve designed a solution that eliminates all of these pain points and delivers the results you want as fast as possible!

knee prehab program assess your knee pain

Program Details

Instructors

The Prehab Guys

Duration
12 weeks

Frequency
4x/week

Category
Prehab : Eliminate small tweaks & pains while bulletproofing your body

Program Schedule

In week 1, you will focus on diving into foundational mobility and stability. You’ll also learn the importance of exposing commonly injured tissues to challenging exercises, let’s get started.

In week 2, you will further progress mobility while beginning to challenge stability and strength in different planes of motion. We guarantee you’ll be feeling the burn in no time.

This week you will really begin to push your single leg stability which is crucial to improving your neuromuscular control for injury prevention. You’ll also learn how to address your knees diving in with certain motion, is this bad? Let’s find out!

Let’s continue this knee health momentum with some solid core work and squat work in different planes of motion!

In week 5, let’s really work on that glute strength! The knee joint is found between two mobile joints, the ankle and the hip, making it important to improve strength through both of these joints to better support the knee! Let us teach you how to properly perform banded glute exercises. Are you ready?

Time to focus on single leg control and stability as this is crucial for knee injury prevention. You’re gonna love this week, trust us.

You know all those core exercises you have been doing such a great job with? Let’s get after it even more! This week, let’s further strengthen your core and get after that single leg stability.

Let’s really dive into some single leg work to better improve your core control and single leg control in different planes of motion! Time to feel the burn!

Let’s further build on all this strength you have gained! With focus on core strength, hip strength, knee strength, ankle strength and shoulder strength (yes, we said shoulder strength) you will be working it all! Why settle for just a strong knee when you can have a strong body?! Are you ready? Let’s do it!

Feeling resilient? Good, you’ve come a long way, let’s keep after it! Let’s continue to build on that foundational strength with more complex movements, adding it all together. You’ve put in the work, let’s make it relevant to YOU!

Let’s continue to challenge your resilience by progressing you in different planes, with different bases of support, and with different speeds and tempos. You’ve come a long way, let’s finish this thing strong.

Week 12! You’ve made it and let us just say that you are looking strong and ready to take on whatever life throws at your knee. More importantly, you’ve learned how to take control of your knee and health along the way. For you last week, you’ll focus on challenging your single leg stability, core stability and strength through different planes and tempos. Let’s not let up now!

Ready to Get Started?
Welcome to the [P]rehab Family

Over the past six years as Doctors of Physical Therapy, we have seen a plethora of patients with different kinds of aches, pains, and injuries. The interesting fact was that most of these issues could have been managed or even prevented if people had a solution to quality exercise & education information they could access anywhere, at any time.

Thus, to give power & health back to the people, we pioneered the anti-barrier solution using the latest evidence-based research, technology, and our clinical experience. Our programs are safe & effective; they feature preventative rehabilitation exercises & education that teach you how to get out of pain, avoid injury, and optimize your health.

Included in the Prehab App

50+ High-end Programs

Unlimited access to ALL of the [P]rehab programs at once, available anytime, on demand. Take care of your rehab, prehab & fitness needs through just one revolutionary app.

50+ High-end Programs

80+ Engaging Classes

Follow along class style sessions led by a Doctor of Physical Therapy and/or a Certified Strength Coach built on principles of load management, specificity, progressive overload, muscle group ratios, and more.

100+ Workouts

No time for a full program? If you prefer effective single-day workouts, in the areas of Injury prevention, Mobility, Strength, Performance, (and more) – we got you covered!

Workouts

4,000+ tutorial videos

Search through detailed step-by-step instructional videos that teach you how to move properly, perform, what to feel, and which mistakes to avoid.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.

START TRIAL

BodyScan

Find your perfect program with the help of our intake BodyScan built to pinpoint exact solution for your needs.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.

START TRIAL

Custom Workout Builder

Build your own custom workouts & save your favorite exercises/routines.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.

START TRIAL

Alternate Exercises

every exercise can be swapped to an alternative exercise if its too challenging.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.

START TRIAL

Programming that fits you

Choose from rehab, prehab, mobility, performance, and fitness programs.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.

START TRIAL

Growing Library

New exercises, programs, workouts and guides added regularly so you always have fresh content to consume.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.

START TRIAL

taking control of your health has never been easier

All Annual Plans Start with a 7-Day Free Trial!

*Corporate + group rates available, please email

What Our Members Say

I love the choice of knee exercises and the videos

If your looking for Science-based PT that really gets your issues resolved, Go and check out [P]Rehab programs! After experiencing some knee issues I joined the knee program. I love the choice of exercises and the videos are an absolute milestone

– Arne S.

It was a process, but now my knee pain is completely gone

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. I have been consistent with the exercises and haven’t noticed any discomfort ever since!

– Brittany A.

This program gave me the knee strength I was lacking

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. 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.

– Ali G.

This knee program gave me SO many exercise ideas easy to perform at home!

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!

– Yas K.

This knee program is the first I’ve seen that takes a completely holistic approach to knee health

As a volleyball player, I’ve had knee issues for 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. 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.

– Staffan B.

I would recommend this program to anyone pre or post knee surgery, or if you’re just feeling knee pain!

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 the 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.

– Ivan I.

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!

– Jai B.

Definitely the best knee training exercises I’ve ever done, saved me from surgery!

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!

– Michael G.

The app really helped keep me on my game with the knee program regiment

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, adn plan on mixing in the final week with my regular program. I kept my acitivity 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. Now want to move onto the shoulder program to keep my shoulders healthy!

– Jake C.

This knee program is amazing, I would recommend this to anyone

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. I’d recommend this knee program for ANY reason, even if it’s just for prevention. I’m in love with this program, thank you!

– Jacob H.

I have significantly less knee pain and stiffness

I have just completed week 1 of the knee rehab phase. I am so happy with the results. 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

– Dave M.

The knee prehab 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!

– Eric S.

Physical Therapy & Fitness Programs included in the New Prehab App

Program Categories

Rehab: Our rehab programs reflect the education, exercise programming, and
progressions we use as PTs when working with specific injuries and conditions. These programs have a dedicated early rehab phase and step-by-step progressions that mirror a comprehensive rehab program. If you know exactly what you’re dealing with, then these programs are right for you.

Mobility: Our mobility programs take a specific and non-specific approach to improving targeted movements. Through repeated exposure and the right combination of exercises, you will free your body to move further and easier than before!

Fitness: Our fitness programs are designed to enhance your physical fitness safely and effectively by learning the proper principles of training. Each of our fitness programs emphasize training smarter with injury prevention in mind. We have different options based on your goals & equipment availability!

[P]rehab: Our [P]Rehab Programs focus on the main regions of the body by integrating an isolated & global approach to give you a truly comprehensive guide to take control of your health whenever you need it most. With proper exposure and dosage to various movements, coupled with education, your body will be that much more ready to handle anything your life demands from it!

Performance: Our performance programs are intended for those with exercise experience, no limitations, and for those looking to elevate the bar. These programs will help you achieve personal bests while at the same time protect you with [P]Rehab fundamentals.

Frequently Asked Questions

Knee [P]rehab Program

  • This program is best suited for those with mild to no (0-4/10) knee pain or injury prevention including: ACL sprain/tear, LCL/MCL/PCL sprain/tear, knee arthritis, knee issues/limitations due to pain, quadriceps strain, chondromalacia, lateral knee pain, IT Band Syndrome, or pre-op total knee replacement. If this program is too challenging for you, check out our Knee Rehab! If you are looking for more of a challenge, check out our Lower Body Performance level 1
  • We’ve designed most of our programs in such a way that you can complete them at home with minimal equipment needed. However, this will truly depend on which program you’re interested in as some of our programs require more/less equipment. Within the app, you can explore each individual program and learn if it is a home or gym appropriate program. In addition, you can view the equipment tab to learn more about each piece of equipment being used in the program. Below you will find all of the recommended equipment for this program!
    • Step, Loop Band, Chair, Resistance Band, Wall Support, Foam Roller, Slider, Box, Bench, Stability Ball, Weight (DB/KB)

General

  • With over 55+ programs, 100 workouts, and 4000+ exercises available, this is true 21st century physical therapy! The [P]rehab membership accessible on our mobile app allows you to start as many programs as you want. So you can focus on, say, rehabbing your ankle while working on prehabbing your shoulder, at the same time. Each of our programs includes specific educational videos about that region spanning topics like what is pain, how to modify exercises, and how to incorporate rest days in your programs. We want to give you all the tools you need to take control of your health from anywhere in the world!
  • The 2023 Black Friday deal is available to new customers only. If you're a previous customer or you have previously accessed a free-trial on the prehab app - the Black Friday deal will not be available to you. Please contact support@theprehabguys.com if you have any questions
  • With our 50 programs to choose from, we know it can be difficult to know which program is right for you! Our proprietary [P]rehab body scan analyses your answers to five specific questions, which allows our algorithm to find your perfect program. If you need any additional help, don’t hesitate to reach out to us and one of our support specialists will be happy to point you in the right direction!
  • Our programs and workouts are appropriate for anyone looking to optimize a specific body region or improve a specific need. We make it easy and teach you how to take control of your own health with [P]rehab. We give you the tools to stay healthy and ready for anything life throws at you. As long as you’re capable of using a smart device such as a phone, you’ll be able to access and use our products. If you have any concerns about your physical readiness to participate in the programs or workouts we offer, we suggest you check-in and get clearance from your primary physician. We also recommend checking out the FAQ section of the specific program you’re interested in as it may answer your questions and/or concerns. Feel free to email us if you have a specific question or concern, we are happy to help! Our programs and workouts are designed to be readily available resources to help you move better and feel better. We want to reiterate that no information provided in our programs, whether it be written or video content, is to be taken as medical or health advice. You agree to be 18 years of age or older and to use this program at your own risk.  The content of this program is not intended as a substitute for care from a physical therapist or other health care professional. We recommend that you seek medical advice and speak with your doctor before participating in this program if you show signs or symptoms of injury, disease, illness, or you have any concerns about your individual needs.
  • You can access the [P]rehab membership through our very own [P]rehab app, available on both the apple and android app store. At this time, we do not have a specific tablet or ipad app; however the mobile app still works on both tablet/ipad.
  • Upon purchase of an annual membership which is currently $50 off, totaling to $149 for your first year - you will receive an email with instructions on how you can receive a free prehab t-shirt and free bands.

Pricing & Payment

  • The monthly membership is $49.99/month (USD) and $199.99/year (USD. Our annual program begins with a Free 7-day trial while the monthly membership does not. Both memberships provide unlimited access to all programs and workouts, including new programs, workouts, and classes as they launch. The [P]rehab App Memberships are only accessible on our mobile app
  • We offer a completely free, no hassle 7 day trial to the [P]rehab App on our Annual pricing plan. Our monthly pricing does not have a 7 day free trial option, rather this plan starts on the $49.99 per month membership on the purchase. For our free trial on the Annual plan, if for any reason you are not satisfied with the app, simply cancel before the 7 days end and you will not be charged.
  • Yes! We are grateful for all the work military personnel and first responders do. Additionally, we were once students ourselves and are always supportive of the next generation! Please email us at support@theprehabguys.com with documentation of your student/military/first responder status and we will give you a special discount :)
  • FSAs and HSAs are used to pay for common out of pocket healthcare expenses. As a general rule of thumb, qualifying healthcare expenses include the cost of treatment or prevention of disease. If you think you have a medical condition that would benefit from an exercise program like our membership, we suggest you talk with your doctor and have him/her provide you with a Letter of Medical Necessity. We have had many people use their FSAs and HSAs in the past! Please check with your FSA/HSA for more information
  • If you don’t want to continue, you can cancel your membership renewal through your my account page. Follow the prompts to cancel on the Settings page, and your membership will not renew. Please note that there aren’t refunds for partially unused membership cycles. However, we will provide store credit if your purchase was made in the past 30 days. If you have more questions, please contact us. We’re happy to help! All sales are final.

     

Improve knee health for a fraction of the cost of in-person PT