Learn an evidence-based approach to knees over toes programming!
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!
BUT DON’T TAKE OUR WORD FOR IT… HEAR IT FROM OUR MEMBERS!
"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!"
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.
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!
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!
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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 [P]Rehab Program experience!