top of page
Image by Candra Winata

The knee rehab program that helps you return to pain free running

Screen Shot 2023-06-09 at 12.41.40 PM.png

Are you tired of running with pain?

Let's face it, runners get injured, but running with pain should not be the norm. 

And when it comes to common knee running injuries (patellofemoral pain syndrome, osteoarthritis, and runners knee), orthotics, new shoes, 2 weeks of rest, static stretching and common physical therapy exercises aren't enough.

If you are a runner, you need to be doing running specific exercises to get out of pain and return to pain free running!

...Even if you are new to running (you're still a runner!)

...Even if you have pain outside of running 

...Even if you've tried rehab exercises in the past and they didn't help


Why should I rehab with running specific exercises?

Unfortunately most Physical Therapy exercises aren't specific for running. Instead, they consist of popular exercises that don't necessarily move the needle towards your big running goals. 

If you've been in physical therapy before, you may have received exercises such as leg raises, bridges, squats, side steps and clamshells. I know, I've worked in those clinics.

If you are trying to get out of pain, you need exercises that are specific to running.

Without running specific rehab exercises, injuries will just keep popping up as you increase your mileage or speed.

Combining mobility and stability exercises that are specific to running will allow you to stop having discomfort or pain during your runs and start running with more confidence.


Running Specific Exercises Get You Out of Pain 

If you are running with pain or discomfort, you need more than 2 weeks of rest, orthotics, new shoes, stretching, or random exercises you find online.  

While these things can help, they don't fix the source of the pain and the therefore the pain will never go away. 

Running specific exercises are the most valuable thing you can do to decrease your pain when running.

Your body will get stronger and more mobile, allowing your body improve the distribution of forces, reduce overuse load to the injured site and improve your running form.

And it doesn't have to require seeing a Physical Therapist- just a couple times a week going through your exercises at home to feel like this:

"I am on week 3 of the Runners Knee Program and I feel stronger already. I just ran 7 miles pain free which seemed impossible a couple months ago. Thank you for your easy to follow program!" -Sarah

Do you make these mistakes when running with pain?

"I've tried stretching"

Image by Michael DeMoya
Chances are if you have pain or tightness, you've tried some sort of stretching. While this may feel like it's effective, it's not addressing why the muscle feels tight and why there is pain involved. 

A tight muscle is either an overworked muscle or a weak muscle, therefore stretching the muscle isn't going to decrease your pain.


"I've tried exercises online"

Image by Kari Shea
Who doesn't love free stuff? The problem with exercises that are promising to "reduce your knee cap pain" or "get rid of runners knee" is they aren't designed for your stage of recovery.

These general exercises may work for some, but chances are they aren't done correctly OR they aren't done consistently OR they aren't designed with progressions to return to running. 

You're delaying the time it will take to get out of pain.

You could be injuring yourself more.

You're not preparing your injury for the demands of high impact activities such as running.

And I don't want that for you.


"I've tried new shoes"

Image by Bruno Nascimento
Getting new shoes might be one of my favorite things.

And it's worth a shot to reduce your pain, especially if your running shoes have some mileage.

But it's not contributing to your knee pain as much as you think.

Most knee running injuries happen from too load or force through a certain muscle, joint or tendon and overtime that causes compensations that can lead to pain.

That's where running specific rehab exercises come in- addressing the source of the pain and balancing out compensations so your body can reduce the load through the injured area. 

You don't need to spend hundreds of shoes and orthotics. 

All that is needed to reduce your pain, build your confidence and return to pain free running are weekly rehab exercises that you can do at home. 

That's it.




Screen Shot 2023-04-04 at 3.28.18 PM.png
After treating thousands of runners, I was able to put together a successful rehab program for runners who are ready to run pain free. 
You'll learn:
  • How to improve your quad and hip stability
  • How to improve your single leg control
  • How to strengthen your glutes
  • How to get rid of quad tightness
  • The weekly exercise progressions that continue to challenge you- while reducing your pain 
The Knee Program will show you exactly how to reduce your pain and prepare your body for the demands that come with running.
Perfect for those running with runners knee, osteoarthritis, knee cap pain, patellar tendonitis pain, and patellofemoral pain syndrome.
Learn and Implement a 3 Step Plan to Decrease Your Pain
Step 1: Improve Your Foundation
Learn how to activate and mobilize the joints and muscles that matter most that will get you out of pain
(Weeks 1-4)
Step 2: Improve Your Strength
Strengthen and implement movement patterns in standing to continue loading the muscles appropriately to decrease pain
(Weeks 5-8)
Step 3: Implement Running Specific Movement Patterns
Now that you have the strength and mobility, let's make it specific to running so you can return to run and build mileage without pain
(Weeks 9-10)


Screen Shot 2023-06-13 at 8.45.26 AM.png
Screen Shot 2023-06-13 at 8.53.11 AM.png

Benefits of the Runners Knee Program vs. Traditional Physical Therapy

Screen Shot 2023-11-01 at 11.06.46 AM.png
Screen Shot 2023-11-09 at 8.37.36 AM.png
Screen Shot 2023-10-26 at 9.20.13 AM.png
Screen Shot 2023-10-26 at 9.22.06 AM.png

What Do I Get With The Program?

  • 10 weeks of exercises to reduce your pain (6 days a week for 20-30 min each day)

  • An assessment to perform before the program, half way through the program and at the end to see your progress

  • Educational Videos

Take a look inside the program

Screen Shot 2022-12-20 at 11.38.54 AM.png
Screen Shot 2023-06-13 at 8.41.12 AM.png
Screen Shot 2023-06-13 at 9.00.01 AM.png
Screen Shot 2023-06-13 at 9.00.46 AM.png

The Knee Program

Image by Clem Onojeghuo

Lifetime Access For Just $149


What equipment is needed?

Light, medium, and heavy dumbbells, resistance loops and sliders

Do I progress each week with exercises?

You are encouraged to repeat the previous weeks exercises if you are still having pain with the next progression, otherwise you are progressed! Staying on top of the exercises each week is key to pain free movement

How long do I have access to the program?

Unlimited access

Did you make all the videos?

Yes, the program has been researched, tested, re-tested by me and a sample group. I have made all the videos for the exercises and am at access to message on the app at all times!

bottom of page