Knee Rehab

Online Physiotherapy Exercise Program for Runners

No credit card required

A structured physiotherapy exercise program to successfully rehab your knee injury and get back to running pain-free.

Who Can Do The Knee Rehab Program?

This program has been specifically designed by physiotherapists for runners with knee pain.

To begin this online exercise program you should:


Have a confirmed diagnosis of Runners Knee, Patellofemoral Pain, IT Band Syndrome or Patella tendinopathy


Have clearance from your doctor or physiotherapist to begin a general exercise rehab program


Have no other significant injuries that could affect your ability to safely exercise at home

What Does The Knee Rehab Program Include?

The Knee Rehab Program is a structured 9-week exercise plan specifically for runners with knee injuries, including, Runner’s Knee (Patellofemoral Pain), IT Band Syndrome, Patella Tendinopathy, as well as general knee weakness and instability.

The program is split into 3 stages, with three weeks in each stage, and two different workouts each week. Every workout features a prescribed and structured regime of strengthening exercises targeting the muscles around the knee, as well as the muscles of the core and glutes – all developed by a physiotherapist to optimally rehab knee pain.

In total, there are over 60 exercises included in this knee rehab program. Each week there are new exercises that progress steadily building on the strength developed in previous weeks.

Every exercise in the program features a detailed video tutorial and physio explanation on how to correctly perform the exercise.

The equipment used in this program is minimal. You can complete the full rehab program at home with just a resistance band and some basic home furniture (like a chair or sofa).

While the program is designed to be done in 9 weeks, you may take longer if you need to repeat certain weeks or exercises, and want to wait to progress to harder workouts. After 9 weeks, you can extend the program for free.


$7.99/week (USD) for 9 weeks

(After Free Trial, Cancel Anytime)

No Credit Card Required

Start Your FREE 7-DAY Trial

Create an account to start the first week of the program for free. No credit card required.


Who Can Do This Program?

This program has been designed for runners with knee injuries like Runners Knee (Patellofemorial Pain), IT Band Syndrome, Patella Tendinopathy and general knee weakness and instability.

If you have been assessed by a physiotherapist or doctor and prescribed exercises, this program will suit you.

This program is not suitable for anyone suffering from a traumatic leg or knee injury, such as fractures or sprains, or anyone who has had recent surgery. It’s also not suitable for anyone who is affected by mobility and fitness to an extent where they can’t get up or down off the ground, squat to a chair, or stand on one leg.

If you are unsure if this program is right for you, please reach out and I will be happy to discuss your specific situation. You can contact me via email at

Do I Still Need Massage or Other ‘Hands-On’ Physio as Well?

In short, no.

Research shows that runners with knee pain recover best with an exercise rehabilitation program. Getting strong is your best path to recovery – whether you do that at home or with a local physiotherapist.

Of course, if you are currently receiving treatment such as massage or dry-needling and find that helps your pain, that’s great, there’s no need to stop! Keep going to those appointments and use this program as your exercise rehabilitation to boost your recovery.

What Equipment Will I Need? Do I Need a Gym?

You won’t need access to a gym. Every exercise can be easily done at home. The main piece of equipment you will need is a resistance band. 

Does the Program Account for Different Fitness Levels?

Yes! The program is structured in a way that accommodates varying fitness levels. Most of the exercises in the program offer alternatives if you wish to make any particular exercise harder or easier.

The exercises also progress in difficulty throughout the program. The program begins with building basic, fundamental strengthening exercises and then gradually challenges you with harder exercises as you progress. 

Can I Try The Program for Free?

Yes! You can sign up for the free trial and access the first week of the program for free.

How Does Payment Work?

The Knee Rehab Program is $7.99 a week for 9 weeks.

After 9 weeks you will automatically graduate from the program and no longer be billed (no hidden subscription costs!).

If you need more than 9 weeks to complete the program, you can extend your access for free after 9 weeks!

You can cancel at any time.

Charges are in USD. If you reside outside the US, the current conversion rate will be applied.

Start Your FREE 7-DAY Trial

Create an account to start the first week of the program for free. No credit card required.