Runners Knee Rehab

12-Week Online Physiotherapy Program

No credit card needed

A physiotherapy rehab program with everything you need to successfully fix your Runner’s Knee injury from the comfort of your home

What’s Included In The Runners Knee Rehab Program?


A Structured Week-by-Week Physio Rehab Plan


Over 100 Runners Knee Rehab Exercises


Exercises to Build Strength, Stability and Endurance for Long-Term Recovery


Easy-to-Follow Video Tutorials for Each Exercise


Weekly Progressions to Challenging Exercises


Unlimited Physiotherapy Support and Access to Our Online Community


$7.99/week (AUD)

No Credit Card Needed.

Preview Exercises

Here are some of the exercises included in the Runners Knee Rehab program. Inside there are hundreds more!

Single Leg Elevated Bridges

12 reps each side

Band Squat with Leg Lift

12 reps each side

Reach Back Lunges

12 reps each side

Here’s How It Works

Sign up

Get the complete online 12-week Runners Knee rehab program on your phone or desktop

Start your Rehab

Enter the program and start the first workout (there are 4 guided workouts each week).

Do the Exercises

Follow the physio-guided video tutorials for each exercise and master the correct technique.

Progress to Harder Workouts

Get new, more challenging exercises every week!

Get Back to Running Pain-Free

Follow our return to running program along with the rehab exercises and get back to running stronger and healthier than ever before.

runners knee rehab

Start Your FREE 7-Day Trial

Access the first week of the program for free. No credit card needed.


What is Runners Knee?

Runners Knee is a common condition with thousands of runners diagnosed every year. Some studies suggest that up to 15% of all runners deal with the injury at some point in their running career.

The pain of Runners Knee is felt at the font of the knee, around the knee cap, or sometimes as a vague feeling behind the knee cap.

Most runners get Runners Knee because they are either over-training or have a lack of strength and stability in their legs. The weakness can put excess stress through the knee joint when running and over-time cause irritation and inflammation.  

Runners Knee tends to intensify during a run and usually gets worse the further you go. It might ease a little with rest but comes back again as soon as you start running again. Early in the injury the pain feels mild and irritating, but may not be bad enough to stop you running. However, as you progress it becomes sharp and intense enough to slow you down or stop you running completely.

Many runners try to ignore Runner’s Knee in the early stages and only seek treatment when it progresses or starts to limit their ability to run. The good news is, that even severe Runners Knee does recover well with physiotherapy.

How is Runners Knee Treated?

The best treatment for Runners Knee is a structured strength-training program aimed at correcting the weaknesses and imbalances around the knees, hips, and core.

Strengthening these muscles will reduce the stress and inflammation on your knees, ensure that your legs operate properly and efficiently when you run and improve your running form.

Some runners who have Runners Knee might also need to cut back on training or stop running for a few weeks to help the pain & inflammation settle down.

During this period of recovery, it’s essential to begin a good exercise rehabilitation program. This will ensure that the cause of your knee pain is addressed and that your return to running will be pain-free.

Is This Program Right For Me?

This program is specifically designed for runners who are seeking to recover from a Runners Knee (or Patellofemoral Pain) injury. Specifically, you should have confirmed this diagnosis with a medical professional and received clearance to commence exercise rehabilitation.

It is not suitable for people suffering from a traumatic leg or knee injury, such as fractures or sprains, or who have 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.

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

In short, no. Scientific evidence states that runners with Runners Knee recover best with an exercise rehabilitation program. Getting strong is your best path for 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! Keep going to those appointments and use this program as your exercise rehabilitation to boost your recovery.

What Equipment Will I Need? Will I Need Access to a Gym?

You won’t need access to a gym. Every exercise can be easily be done at home. You’ll need a foam roller (or a pool noodle or a rolling pin wrapped in a towel if you don’t have one), a massage ball, a resistance band, a couch, a towel, and a step. If you don’t have these they can be found online or at major retailers at reasonable prices.

Does the Program Account for Different Fitness Levels?

Yes. It’s structured in a way that accommodates varying fitness levels but will gradually build and progress over the program. At first, we will address your foundational strength, something critical for both beginners and advanced runners because it examines good movement and correct form, and then gradually grows to more challenging exercises.

Can I Try The Program for Free?

Yes! You can sign up for the free 7-day trial and access the first week of the program for free.

How Does Payment Work?

The Runners Knee Rehab Program is $7.99 a week for 12 weeks.

That means the total 12-week program costs $95.88.

After 12 weeks you will automatically graduate from the program and no longer be billed (no hidden subscription costs!). 

You can cancel (and stop paying) at any time.

Prices are Australian Dollars and include GST.

Alina Kennedy

Alina Kennedy

Lead Physiotherapist at The Runners Physio

Alina is a passionate runner, physiotherapist, and strength & conditioning specialist with over 10 years experience.

She has helped thousands of runners recover from injury and get back out on the road, trail, and treadmill using the latest evidence-based treatment techniques and exercise therapy.

She is currently based in Adelaide, South Australia but has worked with runners across Australia for many years.

Start Your FREE 7-Day Trial

Access the first week of the program for free. No credit card needed.