Patellofemoral Rehab Program

Fix Kneecap Issues & Rehab Injuries Anytime, Anywhere

This 2-month Patellofemoral Pain 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 Your Kneecap Rehab

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

Patellofemoral pain is naggy. It’s annoying. And sometimes down-right debilitating. It can prevent you from going up and down stairs, squatting, sitting for long periods of time, and kneeling.

As you progress through our program you will learn to manage the pain in the front of your knee, improve flexibility, learn to regain control of your knee and most importantly trust your knee again! We are here to tell you, help you, and guide you exactly how to do that in this 8-week program!

Learn the importance of solid range of motion at your hip and ankle to properly load your knee with day to day tasks and that knees over toes is safe, sometimes optimal! Learn how to progressively…and safely…improve quad endurance and strength. And last but not least learn to optimize your knee health and function to set you up for long-term success!

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

  • Quickly get out of pain with patellofemoral pain rehab exercises

  • Regain range of motion & balance with foundational knee activation and strengthening exercises

  • Improve lower body mobility with comprehensive exercise programming

  • 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 rehab program prehab guys decrease knee pain with stairs

Program Details


The Prehab Guys

8 weeks


Rehab: Recovery from injury & get out of pain

Program Schedule

Learn how to calm down your knee pain while improving flexibility, mobility, and activating the muscles on the front and back of your knee isometrically – all while maintaining muscle strength and endurance of the muscles above and below your knee.

Let’s continue to improve your knee’s flexibility with progressive stretching exercises while introducing functional movement strategies, core work, and long-duration holds for muscle endurance!

This week we are introducing mobility and progressing endurance work not just at the knee and calf but the hip too to ensure the entire lower extremity is moving and ready to work together! Get ready for a calf and glute burner!

Let’s continue to build trust in your knee! This week we continue to work the range of motion above and below your knee to ensure it has the support it needs as you progress through your rehab! Meanwhile, we start to build kneeling tolerance and core endurance.

You’ve desensitized your nervous system with foam rolling – now it’s time to take a more active approach to our mobility program. Let’s learn to use and move through larger but safe ranges of motion together!

Time to put your quads to work! Your glutes and calves have been working hard, now it’s time for the quads to join the party. While continuing to work on hip mobility, hip strength, and calf stretch, we are ready to introduce slow, long, and low intensity load to rebuild strength of our quads!

It’s time to start putting together the isolated movements into synchronous movement! This week we are teaching different muscle groups to work together as we progress towards compound movements. Core, calves, quads, glutes, hamstrings – let’s get to work!

Last week of Patellofemoral Rehab- time to step it up! This week you are working on compound movements to better mimic how you will be using your knee while living your best life! All while maintaining the hip and knee range of motion you have worked so hard for.

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

Exactly 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.

Knees feel stronger than ever!

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!

– Brenna P.

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 Rehab Program

  • This program is best suited for those with moderate to severe (5+/10) knee pain 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 you are looking for more of a challenge, check out Patellofemoral Prehab!
  • 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!
    • Foam Roller, Stretch Strap, Chair, Loop Band, Dowel, Bench, Wall Support, Resistance band, Weight (DB/KB), Step


  • 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.


Fix your kneecap-related pain for a fraction of the cost of in-person PT