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!

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 Top Meniscus Health Issues, While Preventing Future Knee Injuries

“The most complete meniscus-related knee strengthening program you’ll ever need in your life”

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!

  • 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 meniscus & 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!

Program Details


The Prehab Guys

8 weeks


Prehab : Eliminate small tweaks & pains while bulletproofing your body

Program Schedule

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.

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

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



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.


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.


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.


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.


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.


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

It has improved my knee issues that I have been dealing with in my own recovery

The programs have been EXTREMELY monumental in the treatment of my patients. I have seen a MAJOR positive improvement in my patients that have been doing these exercises. My client retention has increased and so have the raves about our practice using the programs as a road map to how to guide someone through their corrective exercise process

– Michael Y.

My knee feels amazing and I am slowly getting back to running!

As a runner, being told you have a medial meniscus tear is not something you want to hear, no matter how minor it is. I knew my insurance wasn’t going to cover physical therapy since I had gone for a previous injury and so I decided to give the Prehab guys a chance since I had seen advertisements all over social media. Let me tell you I am extremely glad I made that choice! Thankful these guys have the programs they do. I HIGHLY recommend the Prehab guys.

– Roxy M.

I was able to achieve far beyond my goals and expectations

I began sleeping through the night, daily tasks were pain-free, and eventually work and the gym was not only improving but getting better than ever.

– Steve 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

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


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