Patellofemoral [P]rehab Program

Improve Kneecap Health & Supercharge Knee Strength Anytime, Anywhere

This 2-month Knees Over Toes 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.

Success Rate
Happy [P]rehabbers

Take Control Of Common Kneecap Issues, While Preventing Future Lower Body Injuries

“The most complete knees over toes strengthening program you’ll ever need in your life”

The quads are talked about a lot because of how darn important they are for function! For them to function and keep you moving forward, they must rely on the anchor; the patellar tendon.

A deconditioned quad and patellar tendon is the recipe for patellofemoral pain. The good news is that you are here to put the work in to change that. .

In this 8 week Patellofemoral Prehab Program we work on dynamic mobility exercises, building tolerance to kneeling, knees over toes exercises, and working through deeper ranges of motion with more load to get you back in control of your knee health and more importantly get you back to YOU!

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

  • Improve your mobility with knees over toes prehab exercises

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

  • Prevent future knee-related 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!

patellofemoral prehab jumpers knee exercises the prehab guys

Program Details


The Prehab Guys

8 weeks


Prehab : Eliminate small tweaks & pains while bulletproofing your body

Program Schedule

Get Ready to stretch and strengthen that lingering or maybe even naggy knee pain away! Step 1: Put the quads, core, and calves to work! All the while, increasing our kneeling tolerance and introducing functional movement patterns.

One of the biggest aggravating factors for anterior knee discomfort or tightness tends to be flexion of the knee – whether it’s bending, kneeling, or squatting. So hard to imagine that the answer to resolving this irritating factor is to do more of it, right?! Well it’s time to get comfortable with the uncomfortable. Building tolerance with low grade discomfort is not only normal but encouraged during this phase of your rehab or prehab. Now that you have permission – let’s get to work shall we?

You are getting comfortable with the uncomfortable – you know that discomfort and low grades of pain don’t mean damage! You feel safe and ready to do more! With that said, let’s tap into those quads and glutes a bit more while keeping your movements fun, changing the planes of motion, and increasing time under tension!

Halfway through your Patellofemoral Prehab Program and crushing it! Go you! Up until now you’ve been favoring hip dominant movements strategies to balance the load in your knee and your hips. But now it’s time to step up the quad gains and put our knees to work…the right way!

Remember in gym class when your PE teacher would tell you that your knees should never go over your toes? Well what if we told you that knees over toes are not only ALLOWED but ENCOURAGED and the best way to maximize your quad gains?? Yeah that’s right! You heard it here first! Remember to listen to your body, trust your knee, and let’s get to work!

You are getting used to the idea of your knees over toes and the benefits that can have not just in your exercise routine but day to day life! Walking down stairs? Knees over toes. Walking downhill? Knees over toes. Let’s keep up the momentum while progressively increasing the complexity of your movements not just to challenge your muscles but your mind too!

This week you are putting it all together! Calves, glutes, quads, hamstrings, core…oh my! Not just in one plane of motion, not two, but all three! Let’s be serious…life doesn’t happen in one plane of motion so neither should your Prehab routine. Ready to work? Let’s get it!

Last week of Patellofemoral Prehab Program! You did it! As you’ve progressed through this 8 week program, the exercises have been challenging – yes – but nothing you can’t handle. Now let’s finish strong and put our single leg stability, strength, and endurance to work to kiss that naggy knee pain goodbye!

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!


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

July 4th Sale: $50 Off The Prehab App + Free Mobility Balls & a Prehab Tee



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

Take Control of Your Health

July 4th Sale: $50 Off The Prehab App + Free Mobility Balls & a Prehab Tee


Custom Workout Builder

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

Take Control of Your Health

July 4th Sale: $50 Off The Prehab App + Free Mobility Balls & a Prehab Tee


Alternate Exercises

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

Take Control of Your Health

July 4th Sale: $50 Off The Prehab App + Free Mobility Balls & a Prehab Tee


Programming that fits you

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

Take Control of Your Health

July 4th Sale: $50 Off The Prehab App + Free Mobility Balls & a Prehab Tee


Growing Library

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

Take Control of Your Health

July 4th Sale: $50 Off The Prehab App + Free Mobility Balls & a Prehab Tee


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

What I needed after ACL surgery

After my ACL surgery, my kneecap has never felt the same with lunges. Not only physically did I have a hard time, but there was a big mental block with getting comfortable with even trying the movement. I am so happy I found this program when I did because I was finally at a point in my rehab to give movements like lunges and other knee over toes exercises a try – and the education with this program made me feel comfortable enough to try it. I highly recommend this program!

– Melissa M.

Thanks for the guidance and the programs!

I completed the Patellofemoral Pain program and it has given me the preparation I needed to move on to the knee program. Before discovering your programs I would try to do leg strengthening exercises but always seemed to hurt myself and then quit. So it’s exciting to feel strong in my legs, go up and down the stairs and be able to get down on the floor with the grandkids and not use my hands to get back up. Leg strength is a big part of one’s quality of life as we age and I feel as strong at 57 as I ever was in my youth.

– Brenna P.

I have minimal pain now after beginning the full program

I committed to the year option with prehab and it has been life changing. I am not exaggerating at all. I have minimal pain now after beginning the full program, I can not say thank you enough!

– Jaime B

I highly recommend this app for rehab and overall health!

There are so many workout apps out there but this one is so unique! Not only is it user friendly and good looking but it’s very educational and includes injury prevention and rehab. I really enjoyed using this app as PT student because it helps me see the many different exercises available and for certain regions of the body as well as hearing patient education from different providers.

– Skyler D.

I have finally found something that I can actually benefit from that’s tailored to me, my strengths, and more importantly my weaknesses

I’ve tried all the training apps from Nike Training apps, influencer apps, etc. I have finally found one I can benefit from. From finding them on social media and following their development as a team has been amazing to see. YOU GUYS HAVE DONE IT AGAIN

– Andrew S.

So much more than any other app!

The exercises are professionally recorded and explained, very easy to understand. I like the simplicity of the app and find it super educational, so much more than any other app!!

– Craig A.

This app has everything you need for self-rehab with the guidance of a PT-led and created program.

As a PT, I’m always looking for ways to keep my clients accountable at home. This provides a fool-proof way to continue your fitness and wellness journey on your own at home.

– Lauren F.

My shoulder is now healthier than it was before

I completed your Rehab program and now midway through the Prehab program! My shoulder is now healthier than it was before my rotator cuff injury!

– Tara C.

[P]rehab is incredibly accessible and has a number of programs that I used to help rehab various injuries.

I was able to customize my training to focus on my unique issues and almost immediately found results. The [P]rehab team is filled with subject matter experts and the app really reflects their work and approachability. 100% confident I’ll incorporate the app into my daily training regiment

– Stephen J.

This app will revolutionize the pain process and help thousands who unfortunately until now, had to suffer through it all and just settle.

As an instructor of trainers, I’ve taught over 5,000 aspiring PTs on what it takes to become a successful personal trainer. When it comes to injuries, we refer out to experts like everyone on the Prehab Team. With their newest APP, the process has become so much easier and more effective then ever before. There is now hope for people in pain! Highly recommend for EVERYBODY.

– Chris H.

Absolutely love the app!!

So sleek and easy to use. Makes it way easier to stay on top of my programs

– Nate H.

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

Patellofemoral [P]rehab Program

  • This program is best suited for those with mild to no (0-4/10) knee pain or injury prevention including ANYTHING knee cap related or anyone dealing with anterior knee pain (patellofemoral pain syndrome) that is not meniscus in nature. This program is appropriate for individuals dealing with patellar and quad tendon issues, fat pad irritation, knee bursitis, jumper's knee,Osgood Schlatter’s disease, and Sinding-Larsen-Johansson syndrome. If this program is too challenging for you, check out  our Patellofemoral 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!
    • Bench, Loop Band, Weight (DB/KB), Step, Wall Support, Slider, Resistance Band, Loop Band, Foam Wedge, Foam Roller, Slider, Stability Ball


  • 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!
  • 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.

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 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 kneecap health for a fraction of the cost of in-person PT