- [P]rotect Your Knees
- [P]ower Your Performance
Knee aches and pains often times get neglected until it’s too late, turning a minor fixable ache into a potential chronic pain and debilitating issue.
The Knee Prehab Program is a Physical Therapist developed, step-by-step program to help you minimize pain and optimize knee function. It will teach you how to build a strong foundation for your knees to enhance your fitness performance and progress.
Tibial Rotations With Long Arc Quad
Frontal Plane Lunge Matrix
"Had a partial medial meniscectomy in May of 2019 on my left knee but missed my following season as a division 1 athlete due to flare ups. 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. a 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!"
"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!"
"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"
"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!"
"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!"
"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."
"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!"
"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!"
"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!"
"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!"
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.
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.
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.
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.
This program includes detailed exercise videos with verbal and written instructions for 100+ different exercises with variations. This program also offers resources regarding how to navigate and maximize the program, different assessments to track your progress if you want, and a community feel with a discussion board to interact with us and other members that have joined the program. 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. The program will educate you along the way so that you will have the tools to take care of your knees for life!
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. Each session was carefully crafted to take 15-25 minutes and to be performed 3-5 days/week depending on your schedule.
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.
We designed this program specifically in mind for you to do at home with minimal equipment. It can easily be done at a gym too before or after your normal workouts! Once you get to phase 3, understand you would benefit from having access to weights and this may be your entire lower body workout for the day. Within the app itself we have a list of recommended equipment including exclusive discounts only for Knee [P]Rehab Program members.
You get access to US at the tip of your fingers! It’s like having us as your personal physical therapist from anywhere in the world. There is an open discussion group within the app that will allow for members to speak with us as well as each other to ask questions, get feedback, and troubleshoot anything that comes up. We have a Getting Started PDF, which helps to onboard you with the entire program and it’s features. We also have resource videos and assessments you can access throughout the program to help guide you and track your progress. Exclusive discounts on equipment that we highly recommend to maximize your Knee [P]Rehab Program gains.
You can purchase the entire program for $99. You will always retain your membership and full access if you bought the program.
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!
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.
Now! The current problem with traditional healthcare is we are not able to provide the care people like you need – when they need it. Timing is everything! This app delivers that care directly to your fingertips on your mobile or desktop devices – anywhere in the world. Once purchased, you are given our guide to bulletproofing your knees for life!
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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!