patellofemoral pain prehab program cracking joints the prehab guys

PATELLOFEMORAL

PAIN [P]REHAB PROGRAM

KNEES OVER TOES Programming
RECOVER From Kneecap & Anterior Knee Pain
[P]ROTECT Your Knees

Learn an evidence-based approach to knees over toes programming!

PROGRESSIVE KNEES OVER TOES MOBILITY & STRENGTHENING EXERCISES FOR KNEECAP
AND ANTERIOR KNEE PAIN RELATED INJURIES

“KNEES OVER TOES [P]REHAB PROGRAMMING AT ITS FINEST”

The Patellofemoral Pain [P]Rehab Program is the ultimate resource for those that have knee cap pain, knee crepitus, anterior knee pain, or have been told that they have patellofemoral pain. No matter your fitness level or equipment restrictions, we have a carefully thought out plan developed for you that can be tailored to your needs! We are excited that you’re making the important first step of taking care of your knee health with the right education and right exercises!

A progressive 17-week program designed to help you recover from kneecap and anterior knee pain related issues

Learn about the patellofemoral joint and what is supported by science to actually help you

100+ exercises to progressively strengthen your knees with graded exposure

Systematically build up your capacity above baseline to handle life’s demands!

“HOW DO I KNOW IT WILL WORK?

THE [P]REHAB PROGRAM IS BASED ON:

Patellofemoral exercises
backed by scientific evidence

Years of combined
Physical Therapists’ clinical experience

Success stories
from thousands of real clients

[P]REHAB IS MORE THAN TRYING TO PREVENT INJURIES;
IT IS ABOUT MAXIMIZING YOUR POTENTIAL.

CHECK OUT THESE SAMPLE VIDEOS

TIBIAL ROTATIONS – KNEE MOVEMENT

THE ROLE OF KNEE VALGUS WITH PATELLOFEMORAL JOINT STRESSES

SPLIT STANCE LUNGE – REAR LEG EMPHASIS

THIS PROGRAM IS A GAME CHANGER

BUT DON’T TAKE OUR WORD FOR IT… HEAR IT FROM OUR MEMBERS!

Brenna P

"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. Thanks for the guidance and the programs!"

“IF YOU DO THE RIGHT THINGS FROM THE GET GO, YOUR KNEECAP AND ANTERIOR KNEE PAIN WILL RESOLVE IN DUE TIME”

Knee cap and anterior knee pain can be one of the most frustrating and self-limiting injuries to deal with. The common issue we see is most of these injuries are never addressed or rehabbed correctly in the first place and the same underlying issues remain, which can be a recipe for another vicious cycle of pain and setbacks in the future. We’ve designed a comprehensive solution for you to get back to normal life and simple things like squatting and going down stairs pain-free!

ONE TIME PAYMENT

$ 149
  • 17-weeks of progressive workouts
  • 100+ knee mobility & strengthening exercises
  • Patellofemoral Pain Education Resources
  • Detailed step-by-step exercise and education videos

FREQUENTLY ASKED QUESTIONS

This program is for those that have knee cap pain, knee crepitus, anterior knee pain, or have been told that they have patellofemoral pain or patellofemoral pain syndrome (PFPS). No matter your fitness level or equipment restrictions, we have a carefully thought out plan developed for you that can be tailored to your needs! This program will build you from the ground up to improve and restore your knee range of motion if necessary, improve knee strength, and overall function to make simple day to day activities and things like squatting and going down stairs easy and pain-free!
If you want to take the guesswork out of how to get back to your normal life and avoid the vicious cycle of on/off kneecap and anterior knee pain, this program is well worth your investment!
ANYTHING knee cap related or anyone dealing with or anterior knee pain that is not meniscus in nature. This program is appropriate for individuals dealing with patellar tendon issues, fat pad irritation, knee bursitis.

We are going to take a more conservative approach and suggest this program will be more appropriate once you have been cleared for regular exercise by your surgeon/physical therapist. As you may know, there are post-op precautions and restrictions in regards to movements, your range of motion, weight lifted, and activities of daily living. It will be good to follow up with your surgeon and your physical therapist to learn these precautions and the timeline for them as there may be nuances and other details that are specific to your surgery and your scenario. It is essential you’re cleared to exercises prior to starting this program. Do not hesitate to reach out to us directly if you’re still concerned

We are going to take a more conservative approach and suggest that you have been cleared to exercise by your surgeon/physical therapist and would only perform phase 1. All injuries are not the same, and it will be good to follow up with your surgeon and your physical therapist to learn if you have any movement or exercise precautions. Do not hesitate to reach out to us directly if you’re still concerned.

Yes! If you’re concerned we recommend starting with phase 1. In this phase, you will go through easier exercises and movements that we use with PFPS patients/clients in the clinic to relieve knee discomfort and start building the foundational work capacity necessary to tolerate the higher-level exercises and movements to come. Then you will continue through carefully designed programming to increase your strength and ultimately training experience!
We do have a discussion board designed to share success stories, communicate with other members of the community, and get app support if and when needed. However, we cannot and will not provide medical advice on the discussion board. We have created educational videos, resource videos, and training support videos that are designed to answer the most common FAQ – we recommend checking these videos as they will likely answer your question!
We designed most of our workouts specifically in mind for you to do at home with minimal equipment. We recommend an exercise step, foam roller, hip & core system, and an exercise slider. Within the app itself, we have an equipment tab for anything that is shown or used in the program. You can reach out to us to learn more if you’re concerned.

Great question! There is definitely some overlap between the programs for good reason, but we will highlight the main differences below to help you choose the best program for you.

 

Knee [P]Rehab Program: 3 phase, 12-week program with the most comprehensive approach to the knee. There is a phase 1 available to address generalized knee pain. If the knee pain is focused towards the knee cap, we recommend the patellofemoral program. Phase 2 and 3 of the knee program progress to preventive measures and advanced holistic lower extremity strengthening. Our program focuses on getting comfortable with knee over toe movements as well as exercises that target areas above and below the knee too!

 

Patellofemoral [P]Rehab Program: 4 phase, 17-week program designed to specifically take care of anterior knee pain or kneecap pain, which is referred to as patellofemoral pain. There is overlap in the later phases of this program with the knee program (which is a good thing!), however, this program is much more focused on quadriceps development and the early phases of the program reflect how we rehab anterior knee pain and patellofemoral pain, specificity matters the most early on!

 

Meniscus [P]Rehab Program: 3 phase, 14-week program designed specifically to take care of initial or chronic meniscus injuries creating knee discomfort. The educational resources, as well as the exercise programming progressions, are very specific to meniscus injuries. 

 

Hope this helps to clear it up a bit, please let us know if you have any further questions!

You can purchase with one easy payment today. All sales are final.
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 [P]Rehab programs, 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 for [P]Rehab programs! Please check with your FSA/HSA for more information.
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 be accessed on your phone via our Prehab App, computer, or iPad!

If you’re currently rehabbing an old or new injury, your primary focus should be on our program versus other programs or exercise. Think of it as a short term sacrifice to reap the greatest long term benefit. The program is truly comprehensive with graded exposure supported by science that WILL get you back to your training routine before you know it! In these early phases, the less variables there are, the easier it is for you to learn what is and isn’t helping. At max, we’d only suggest simple aerobic/cardio exercise that does not aggravate your injury or training body areas not associated with your injury!

It may be smart to take a break from your current routine until you make enough progress that you can tolerate your routine again! Once you feel comfortable working back in your normal routine or exploring new activities, we’d suggest trying our program before, after, and on different days than your normal routine. It totally depends on the person, your fitness level, and your routine in regards to the best placement for our program!

A general rule of thumb, our anatomy and [P]Rehab programs are great to do prior to your routine, especially our mobility programs. On the contrary, you can perform these programs on separate days if the workout is too long for you, which may be the case if you’re nearing the end of our programs in the later phases! This is especially true for our [P]Rehab to performance programs, which are suited best to be performed by themselves or on separate days than your normal routine!

It depends! Yes, you’re physically able to have multiple programs going on our app that you have purchased. However, we would only recommend an upper body [P]Rehab program at the same time as the Patellofemoral Pain program. It doesn’t mean you can’t do two lower body programs, it may just be A LOT of exercise volume for most people.

In order to make sure you can access ALL of the products you have purchased under the same username – please make sure to use the same email address that you are currently registered under at checkout. Once purchased, your new program will be visible in the app!

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Now! The current dilemma is when people have issues with their body – they’re not able to get the correct help when they need it most, timing is everything! This app is readily available to your fingertips on your mobile or desktop devices – anywhere in the world.

OUR PROGRAM WORKS
WE EVEN GUARANTEE IT!

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 [P]Rehab Program experience!

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