Rehab
Patellofemoral Rehab Program
Fix Kneecap Issues & Rehab Injuries Anytime, Anywhere
Recover with a guided plan.
Patellofemoral (anterior or front of the knee) pain is frustrating and sometimes down-right debilitating. It can prevent you from going up and down stairs, squatting, sitting for long periods of time, and kneeling. This program is best suited for those with moderate to severe (5+/10) knee pain including ANYTHING knee cap related or anyone dealing with anterior knee pain (patellofemoral pain syndrome) that is not meniscus in nature. As you progress through the Patellofemoral Rehab Program you will learn to manage the pain in the front of your knee, improve flexibility, learn to regain control of your knee and most importantly trust your knee again! We are here to tell you, help you, and guide you exactly how to do that in this 8-week program! Learn the importance of solid range of motion at your hip and ankle to properly load your knee with day to day tasks and that knees over toes is safe, sometimes optimal! Learn how to progressively and safely improve quad endurance and strength. And last but not least learn to optimize your knee health and function to set you up for long-term success! If you are looking for more of a challenge, check out Patellofemoral Prehab Program!
This program is best suited for those with moderate to severe (5+/10) knee pain including ANYTHING knee cap related or anyone dealing with anterior knee pain (patellofemoral pain syndrome) that is not meniscus in nature. This program is appropriate for individuals dealing with patellar and quad tendon issues, fat pad irritation, knee bursitis, jumper's knee, Osgood Schlatter’s disease, and Sinding-Larsen-Johansson syndrome.
- Duration
- 8 weeks
- Frequency
- 3-6x/week
- Instructor
- The Prehab Guys
8-week arc
What you work through
- Week 1
Learn how to calm down your knee pain while improving flexibility, mobility, and activating the muscles on the front and back of your knee isometrically - all while maintaining muscle strength and endurance of the muscles above and below your knee.
- Week 2
Let’s continue to improve your knee’s flexibility with progressive stretching exercises while introducing functional movement strategies, core work, and long-duration holds for muscle endurance!
- Week 3
This week we are introducing mobility and progressing endurance work not just at the knee and calf but the hip too to ensure the entire lower extremity is moving and ready to work together! Get ready for a calf and glute burner!
- Week 4
Let’s continue to build trust in your knee! This week we continue to work the range of motion above and below your knee to ensure it has the support it needs as you progress through your rehab! Meanwhile, we start to build kneeling tolerance and core endurance.
- Week 5
You’ve desensitized your nervous system with foam rolling - now it’s time to take a more active approach to our mobility program. Let’s learn to use and move through larger but safe ranges of motion together!
- Week 6
Time to put your quads to work! Your glutes and calves have been working hard, now it’s time for the quads to join the party. While continuing to work on hip mobility, hip strength, and calf stretch, we are ready to introduce slow, long, and low intensity load to rebuild strength of our quads!
- Week 7
It’s time to start putting together the isolated movements into synchronous movement! This week we are teaching different muscle groups to work together as we progress towards compound movements. Core, calves, quads, glutes, hamstrings - let’s get to work!
- Week 8
Last week of Patellofemoral Rehab- time to step it up! This week you are working on compound movements to better mimic how you will be using your knee while living your best life! All while maintaining the hip and knee range of motion you have worked so hard for.
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