Meniscus [P]rehab Program

Improve Knee Health & Supercharge Knee Strength Anytime, Anywhere

This 2-month Meniscus Physical Therapy Program is available now, through our revolutionary [P]rehab on-demand app!

Start Your 7-Day Free Trial

Program Details

Description

Rome wasn’t built in a day and neither is a strong and resilient knee following a meniscus injury. It takes time, dedication, exposure, and LOAD. That’s right – you heard it here first – load and stress are good for your knee! Now it’s time to learn just how to stress, strengthen, load, and bulletproof your knee with moderate and advanced exercises to get you back to 110% with this step-by-step 8 week program!

This program is best suited for those with mild to no (0-4/10) knee pain or injury prevention including ANYTHING meniscus related. If you are dealing with medial or lateral meniscus issues or discomfort or an old meniscus injury this is the appropriate program for you!

If this program is too challenging for you, check out Meniscus Rehab!

If you are looking for more of a challenge, check out our Lower Body Performance Level 1!

Instructors

The Prehab Guys

Duration
8 weeks

Frequency
4x/week

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

Program Schedule

Week 1

Let’s get started with loaded knee flexion range of motion! At this phase unweighted knee flexion range of motion should be a breeze but what about using that range with weight in it?! Let’s give it a try!

Now that we can kneel comfortably with our knee bent, let’s use that to maximize our hip mobility during our dynamic warm up. Next – it’s time to lunge! We have spent plenty of time acclimating our knee to similar loads with squat variations – now let’s put it to the test. You’ve  got this!

Time to introduce some weight! In life we tend to carry more than just our body weight with weight bearing and functional activities, right? Let’s train our bodies to handle that extra weight the right way.

Halfway there! We started with double-leg exercises then on to split stance exercises…now it’s time for SINGLE LEG work. That means 100% of our body weight is on one leg. Single leg exercises are KEY in working out imbalances and regaining trust and stability following an injury. Get ready – time to work!

Theme for the week – booty gains! Yes our meniscus is in our knee but neglecting strength, power, and control at the hip only sets us up for suboptimal movement and functionality down the line. This week we are focusing on our glute medius, glute max, and hamstrings to help support our knees as we progress through our Prehab!

Wouldn’t it be nice if life just moved in one plane of motion? Yeah not really. Sounds kind of boring. Luckily for us – life is exciting, eventful, and pulls us in all kinds of directions…including the frontal plane. This week we are introducing lateral lunges, lateral step ups, and inner thigh work to better prepare us for the craziness that is life.

Time to step it up – or should we say down. Step ups work the concentric portion of a movement – step DOWNs on the other hand work on the eccentric part of movement – with an emphasis in control. They better simulate stair descent, walking downhill, or dare we say it…running downhill. Let’s take this week to learn how to load our knee with CONTROL

Last week of Meniscus [P]Rehab – you made it! As we’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 strength, endurance, and trust to the test while working on a new plane of motion – the transverse plane.

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Success Rate
0K+
Happy [P]rehabbers
0M+
Fans

Traditional Physical Therapy is Broken

Are you tired of…

being in pain?

red tape, and overpriced
low-quality care?

facing long waits?

Say Goodbye to Barriers

[P]rehab allows people to get the care they need, when they need it, at a fraction of the cost.

No wait times

No insurance limitations

No appointments

Accessible from anywhere, anytime

No time off work

Trusted By

The Prehab App: #1 Physical Therapy App

93% of App Users Reported Getting Out of Pain

The app features personalized programs specifically designed to address common injuries, with clear, tutorial-style videos.

91% of App Users Reported Improved Mobility

Developed by the expert physical therapists, the [P]rehab app is your personal guide to increasing mobility, flexibility, and overall physical well-being.

83% of App Users Reported Returning to Previously Limited Activities

Your favorite activities are waiting for you. Let [P]rehab help you get back to doing what you love, one step at a time!

Cost Comparison

[P]rehab App vs Traditional Health Care:

Getting Started is Easy

1. Download the app

2. Take the Bodyscan

Answer a few questions to find your personalized program

3. Start Prehabbing

Get immediate access to use anytime, anywhere

taking control of your health has never been easier

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

MONTHLY PLAN

$49.99 / month
(billed monthly)
  • All of our 55+ Programs
  • 100+ Follow-Along Classes
  • 130+ Unique Workouts
  • 4,000+ Exercise Videos
  • Cancel Anytime
  • Does NOT Include Trial
Best Value

ANNUAL PLAN

$16.66 / month
SAVE 66% (billed annually)
  • All of our 55+ Programs
  • 100+ Follow-Along Classes
  • 130+ Unique Workouts
  • 4,000+ Exercise Videos
  • Cancel Anytime
  • Includes FREE 7 day trial

*Prehab is now FSA/HSA eligible

*Corporate + group rates available, please email

What Our Members Say

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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.

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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.

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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.

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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.

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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.

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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.

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[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.

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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.

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Absolutely love the app!!

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

Nate H.

The Solution you need in the Palm Of Your Hand!

  • Build a robust system that is resilient to risk of injury!
  • Easy to digest physical therapy education videos & resources to learn about your body

  • Zero wait times, no hidden fees, no barriers to entry!

  • Available to you at your fingertips from anywhere in the world

Welcome to the Prehab Path

The Prehab membership gives you instant access to ALL of the programs on the app. No matter what stage of rehab you’re in, you’ll find a program where you’re at and beyond.
Full body [P]rehab program
jump basics program the prehab guys
soccer performance program the prehab guys injury prevention
jump performance program prehab guys med ball exercises
ankle sprain rehab program high ankle sprains prehab guysm pain all in your head prehab guys
achilles prehab program soleus exercises prehab guys
achilles rehab program calf strains prehab guys
ankle dorsiflexion mobility program tight calf exercises the prehab guys
knee extension mobility program whats missing in acl rehab prehab guys
patellofemoral prehab jumpers knee exercises the prehab guys
patellofemoral rehab program prehab guys decrease knee pain with stairs
knee prehab program assess your knee pain
running program plyometric exercises for distance runners the prehab guys
hamstring rehab program high hamstring injury prehab guys
groin rehab program the prehab guys
hip rehab program hip bursitis
hamstring prehab program hamstring stretching prehab guys
groin prehab program advanced groin training prehab guys
core performance program pelvic floor dysfunction in athletes the prehab guys
elbow wrist and hand prehab program exercises to improve grip strength
elbow wrist and hand rehab program text thumb exercises prehab guys
overhead crossfit performance program handstand push ups prehab guys
overhead shoulder mobility the prehab guys
rotator cuff rehab program the prehab guys
shoulder prehab program scapular dyskinesia the prehab guys
shoulder rehab program frozen shoulder exercises and rehab the prehab guys
overhead shoulder mobility the prehab guys
neck and mid back prehab program balance exercises prehab guys
low back prehab program deadlift warm up the prehab guys
low back rehab program prehab guys exercises for disc herniations
ankle sprain prehab program the prehab guys
meniscus rehab program prehab guys
thoracic spine mobility how much should i stretch prehab guys
fitness home program best outdoor exercises
fitness fundamentals common fitness training mistakes the prehab guys
fitness gym program the prehab guys holiday gift guide
neck mid back rehab program tight upper traps the prehab guys
ankle sprain rehab program high ankle sprains prehab guysm pain all in your head prehab guys
achilles rehab program calf strains prehab guys
patellofemoral rehab program prehab guys decrease knee pain with stairs
hamstring rehab program high hamstring injury prehab guys
groin rehab program the prehab guys
hip rehab program hip bursitis
elbow wrist and hand rehab program text thumb exercises prehab guys
rotator cuff rehab program the prehab guys
shoulder rehab program frozen shoulder exercises and rehab the prehab guys
low back rehab program prehab guys exercises for disc herniations
meniscus rehab program prehab guys
neck mid back rehab program tight upper traps the prehab guys
Full body [P]rehab program
achilles prehab program soleus exercises prehab guys
patellofemoral prehab jumpers knee exercises the prehab guys
knee prehab program assess your knee pain
running program plyometric exercises for distance runners the prehab guys
hamstring prehab program hamstring stretching prehab guys
groin prehab program advanced groin training prehab guys
elbow wrist and hand prehab program exercises to improve grip strength
shoulder prehab program scapular dyskinesia the prehab guys
neck and mid back prehab program balance exercises prehab guys
low back prehab program deadlift warm up the prehab guys
ankle sprain prehab program the prehab guys
jump basics program the prehab guys
ankle dorsiflexion mobility program tight calf exercises the prehab guys
knee extension mobility program whats missing in acl rehab prehab guys
overhead shoulder mobility the prehab guys
thoracic spine mobility how much should i stretch prehab guys
core performance program pelvic floor dysfunction in athletes the prehab guys
overhead crossfit performance program handstand push ups prehab guys
jump performance program prehab guys med ball exercises
soccer performance program the prehab guys injury prevention
fitness home program best outdoor exercises
fitness fundamentals common fitness training mistakes the prehab guys
fitness gym program the prehab guys holiday gift guide

Frequently Asked Questions

Meniscus [P]rehab Program

  • This program is best suited for those with mild to no (0-4/10) knee pain or injury prevention including ANYTHING meniscus related. If you are dealing with medial or lateral meniscus issues or discomfort or an old meniscus injury this is the appropriate program for you! If this program is too challenging for you, check out Meniscus 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!
    • Loop Band, Resistance Band, Step, Stability Ball, Weight (DB/KB), Chair, Bench, Slider, Elevated Heels

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!

  • 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.

  • Currently, the Prehab App is only offered in English. We aim to provide high-quality content, which includes professional tutorials and guided exercises. Expanding to other languages is something we may explore in the future only if we can maintain our level of content!

Pricing & Payment

  • 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.

  • If you currently have an FSA or HSA account and you are a US resident, you may be eligible for reimbursement for a Prehab App Membership.

    FSAs and HSAs are used to pay for common out of pocket healthcare and health & wellness expenses. As a general rule of thumb, qualifying expenses include the cost of treatment or prevention of disease.

    We’ve partnered with TrueMed to help you with the qualification process and obtain a letter of Medical necessity to provide to your FSA/HSA company to help ensure the Prehab App Membership is eligible for you!
    Check out the following links to get more information.

    How Does FSA/HSA eligibility for the Prehab app work
    How to submit the Prehab app for HSA/FSA reimbursement

  • At the moment, we do not accept prepaid Visa or Mastercard for continuous subscription purchases. However, depending on the specific prepaid card, we may be able to make an exception for your first purchase. Please reach out to our support team at support@theprehabguys.com with your situation, and we’ll be happy to look into it for you!

  • If you purchase a membership to the [P]rehab App, your membership is continuous and will be automatically renewed at the end of the applicable membership period, unless you cancel your membership before the end of the then-current membership period by contacting us or clicking here. If you cancel your membership, your account will automatically close at the end of your current billing period. 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-meniscus health for a fraction of the cost of in-person PT