Runners Knee Rehab

Getting Started Guide

Welcome to the Runners Knee online rehab program!

Getting Started

1.  The Program Dashboard

Everything you need for your rehab you will find in your program dashboard. That’s the first page you will see after you log in.

In the program dashboard, you will see the full program, and be able to access every workout and every exercise.

This dashboard is unique to you. It will track your progress so you’ll be able to see what workouts you’ve completed, and where you’re up to in your rehab every time you log in.

To get to the dashboard, all you have to do is simply log in to your account and you will be automictically redirected to your dashboard. Or, You can also save the direct link on your browser and access it even quicker.

2. 12 Weeks of Rehab in 3 Stages

From your dashboard, you will see your program is laid out in 3 stages. Each stage includes 4 weeks – so stage 1 will be weeks 1, 2, 3, and 4. Stage 2 will be weeks 5, 6, 7, and 8, and so on, all the way through to week 12.

Within each week, you will see 4 workouts. These are short daily workouts. We recommend doing the workouts in the set order. Start with workout 1.1, then progress to workout 1.2, etc.

If you miss a day, we recommend continuing in the set order rather than skipping workouts. This is because each workout is designed to build your strength slowly and give you a good variety of stretching and strengthening exercises.

There’s no pressure to complete all the workouts within 12 weeks, you can work through it at your own pace and if you need more time, that’s totally fine!

3. The Daily Workouts

In each week, you will notice you have 4 workouts. These are actually 2 different workouts that are repeated twice. The workout you do on day 1, you’ll repeat on day 3. And the workout you do on day 2, you’ll repeat on day 4.

The workouts will then change completely the next week and you’ll get a whole new set of exercises.

You can schedule the 4 sessions around your individual weekly routine. Although we recommend having a rest day in between workouts, we understand that some days will be busier than others. As long as you do all 4 workouts within the week when you schedule the workouts doesn’t matter.

4. Progression

The exercises will gradually get more difficult every week. In the first few weeks, you will develop basic, fundamental strength and build a good foundation. Then, as you progress through the program we will challenge your strength with harder, more complex exercises every week.

5. What Equipment Will You Need?

We have made the workouts really simple and easy to do at home and you won’t need much equipment.

Here is the equipment you will need:

  • resistance band
  • foam roller
  • massage ball (or spikey ball or even a tennis ball
  • a couch (or chair)
  • a step

Before you start a workout, you’ll be able to see exactly what you’ll equipment you’ll need – usually it’s not more than 1 or 2 things per workout.

6. Completing a Workout

When you’re ready to start, simply click and enter the first workout. Here you’ll see there are 2 sections to each workout, part 1 is a mobility or stretching section. And then Part 2 is the strength workout.

Start your workout with the mobility exercises, this is where you might use the foam roller or massage ball to release tight muscles, or do stretches in preparation for the strengthening exercises.

Once you’ve completed the mobility exercises you can move on to the strengthening section. Here you’ll see 4 different exercises, each with a video tutorial.

We’ve structured these workouts to be completed in a circuit style – so you’ll do the set number of reps for each exercise, then move onto the next exercise in the workout, then once you’ve done one set of each of the exercises, go back to the first one and repeat for another 2 rounds.

The full workout should take you 20-30 minutes, but you can definitely spend longer if you want to go more slowly and take longer breaks between the exercises – that’s the beauty of at-home rehab, it’s completely on your terms. You can do the workout where you like, when you like, and take as long as you like!

7. Tracking Your Progress

After you complete a workout, you can click on the ‘mark complete’ button at the bottom. This will tick the workout off your list and track your progress on the dashboard. Every workout you complete will be marked off so you can easily see where you’re up to and what workouts you still need to complete.

Questions and Support

While the program is designed to be done at home, we don’t want you to feel alone. That’s why we offer unlimited physiotherapy assistance whenever you need it. If you have any questions about your injury, your rehab, or any of the exercises in the program – reach out and we will help. Simply email me at or you can click on the support button in the quick links menu at the top of your dashboard.

I hope you enjoy the program and get back to running pain-free soon!