Runners Knee Rehab

12-Week Online Physiotherapy Program

runners knee rehab

Runner’s Knee, or Patellofemoral Pain Syndrome, is an over-use running injury that causes pain around the knee cap. This is one of the most common running injuries we see affecting both newbies and experts. Best the good news is, we can help you fix Runners Knee once and for good. We’ve combined physio knowledge and running best practice and devised a practical, easy-to-follow program to get you back to pain-free running.

This 12-week program includes:


A Structured Week-by-Week Physio Rehab Plan


100+ Runners Knee Home Rehab Exercises


Easy-to-Follow Video Tutorials for Each Exercise


Weekly Progressions to More Challenging Exercises


Unlimited Physiotherapy Support and Access to Our Online Community

The complete Runners Knee rehab program is just $7.99/week (AUD)

The first 7 days are free. Cancel anytime.

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Preview Exercises

Here are a few of our favourite exercises for Runners Knee. Inside the program there are hundreds more!

Step Ups

12 reps each side

Band Squat with Leg Lift

12 reps each side

Reach Back Lunges

12 reps each side

How Does The Online Rehab Program Work?

This is a 12-week step-by-step guided physio program that has been carefully developed for you to do at home. The program has been designed by Physiotherapist Alina Kennedy and follows the same treatment schedule she prescribes for her patients in the clinic. 

The program includes a structured series of knee strengthening exercises, core stability, single leg balancing, running form drills, as well as stretching and foam rolling.  Every exercise includes a detailed video tutorial to help you confidently do each exercise on your own at home. 

Each week includes short workouts you can do at home, at any time with only some basic equipment. There is no pressure to complete the workouts in any time limit. You can progress through the program at your own pace and fit in the workouts around your schedule.

Learn From Running Injury Experts

Alina Kennedy

Alina Kennedy

Lead Physiotherapist at The Runners Physio

The Runners Physio are leading running injury experts. Alina is a committed runner, trained physiotherapist and is deeply passionate about supporting fellow runners to regain and retain strength, endurance and a love of running.

We know first hand the frustration and pain that injuries cause, not just to your body but to your runner’s heart! We will work with you to get you up and running again safely and pain-free.


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. When you sign up, you won’t be charged for the first week. You’ll have access to the whole program and can look through everything, try it out, and start the program. If you don’t like it, you can cancel your membership before the end of the first week and you won’t be charged.

How Does Payment Work?

The Runners Knee Rehab Program is $7.99 a week, and the first week is free!

That means the total 12-week program costs $88.

After 12 weeks you will automatically graduate from the program and no longer be billed (no hidden subscription costs!). But if you would like more time, you can request additional weeks at the same rate.

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

Prices are Australian Dollars and include GST.

Sign Up

Get back to running pain-free for just $7.99/week (AUD)

The first 7 days are free! Cancel anytime.

*Your credit card will not be charged until after the conclusion of the free trial period.