12-Week Runner's Knee Program Overview:

Our 12-week Runner’s Knee Program is specifically designed to address the common causes of knee pain in runners, focusing on relieving discomfort and preventing future injuries. Created by physical therapists and avid runners, Dr. Gaby Go and Dr. Pete Grasso, this program provides a comprehensive, targeted approach to rehabilitation that helps you recover safely and effectively, allowing you to return to running with confidence.

Program Structure and Progression:

The Runner’s Knee Program is structured with progressive exercises designed to strengthen the muscles around the knee as well as up and down the chain. The program consists of four phases, each lasting 3 weeks. Throughout each phase, you’ll progress through exercises that build stability, mobility, and strength for the knee joint. This approach ensures continuous improvement in pain reduction and overall knee function, while also helping to prevent further injury. As you advance through the phases, the exercises will increase in intensity, supporting steady recovery and strengthening of the knee.

Ideal For:

• Pain around the kneecap
• Pain under the kneecap (Patellofemoral Pain Syndrome)
• Knee osteoarthritis symptoms
• General runner’s knee issues
• Anterior knee pain
• Patellar tendonitis

What You Get with the App:

• Sessions: 2 sessions per week
• Pre/Post-Run Routine: Full video demos and instructions for dynamic warm-ups, post-run mobility, and dynamic stretches
• Resource Library: Access to educational materials on progressing exercises, weight selection, how to organize lifts with run training, lifting during taper, and other FAQs
• Community Access: Connect with Dr. Pete, Dr. Gaby, and fellow members through the online forum
• Tracking & Scheduling: Ability to track progress and schedule workouts on the calendar within the app
• Alternative Exercises: Scalable program with regression/progression options to accommodate all fitness levels

Program Components:

• Mobility Section
• Main Lift Section
• Accessory Lift Section

Equipment for Program:

• Required: Free weights, resistance bands, a step (or similar elevated surface), sliders, and a stability ball
• Optional: Barbell, yoga block, TRX straps, cable machines, or a full gym setup (alternative exercises are provided for those with more extensive equipment)

How It Works:

Upon enrollment, you’ll receive an email with instructions on downloading the app and activating the program. From there, you’ll have access to all workouts, progress tracking, video demonstrations, and exercise instructions directly within the app.

Important Disclaimer:

These programs are general rehabilitation plans designed to address common injuries and should not replace medical advice or treatment. If you're dealing with a more complex injury or condition, we strongly recommend scheduling a physical therapy examination or virtual consultation with us for individualized care. If you are looking for virtual programs specifically designed for you, please check out our 1:1 strength coaching option. If you are experiencing severe or persistent pain, pain at night, sharp pain, or any other red-flag symptoms, please consult with a healthcare professional before starting any program.

This program will be active and accessible for 6 months after purchase.