Knee Prehab Program

(1 customer review)


For Healthy Knees

Reduce the risk of injury for your knees to help keep you doing the things you love!

By purchasing this program you are agreeing to the terms & conditions, privacy policy, and website disclaimer.


How long is the program?

The Knee Prehab Program is designed for 3 days per week at about 30 minutes per session. It will have two phases as part of the program, each lasting 3-4 weeks, for a total of 6-8 weeks. You repeat the same exercises throughout the first phase with progressions of the exercises and/or reps for phase two.  Using progressive overload in this way helps you to continue to build strength throughout the program. If you’d like, you may continue the program for longer than 6-8 weeks!

What equipment do I need?

  1. Booty bands/small looped bands
  2. Lacrosse or tennis ball 
  3. PVC pipe, stick, broom, mop, or dowel of some kind
  4. Stretch strap, belt, dog leash, or larger towel/sheet

Can I do this with my other programs?

Yes! You can do this program by itself or with other programs. If you choose to do it with another program, I recommend adjusting volume to the appropriate level and ensuring you allow 48 hours between working the same body part. You can use the Knee Prehab Program’s warm up as part of your warm up for a lower body day, perform the prehab before or after your workout, and then perform the cool down at the end.  If you plan on doing this with another prehab program, due to the relationship between the knees, feet/ankles, and hips, there may be some minor overlap between this program and the foot and ankle prehab program and the hip prehab program.

Does doing this program prevent me from a knee injury?

Although this program can reduce the risk of injury, you cannot eliminate the risk of injury in daily life or in sport. The Knee Prehab Program can help keep your knees strong to increase their capacity for things you may do, but unfortunately there is no way to guarantee you stay injury free.

I have ___ knee injury. Will this program help?

This program is NOT designed to treat any specific knee injury. It is designed to reduce the risk of injury via improving knee mobility/flexibility, strength, and balance. If you currently have a knee injury, make sure you are cleared by either your physician, physical therapist, or other medical provider prior to starting this program.

Who is this program good for?

Whether you are just starting working out, want to improve your knee mobility, flexibility, and strength, or have a prior injury and trying to build back up to your prior level, you can benefit from this program! Keep in mind, your knees can impact your feet/ankles, hips, low back and rest of the body, so it may improve how you are moving and feeling in those places too!

How much is the program?

$50 USD. I wanted to make a more accessible program for those who are unable to do my individualized workout programs or consult calls for whatever reason!

Prehab vs. Rehab

Prehab focuses on injury prevention and is designed to reduce injury risk and to be performed before an injury has occurred.

Rehabilitation occurs after an injury has taken place with the goal to calm the tissues down to allow healing, restore mobility and strength, and improve function.  The end goal is to return back to your prior level of function.

What if I don’t like the program?

As you receive the program once you purchase it, no refunds will be given. If you have questions about if the program is right for you, please email with any questions you have!

1 review for Knee Prehab Program

  1. Aurélie (verified owner)

    I am not yet at the end of the program but I already see improvements! First in my mobility, and I feel less pain when walking up or down hills. I’m looking forward to see what it will do for me once I will have done all of it!

    • paradigmofperfection

      Ahh I’m so happy you’re finding improvements so far! Keep up the hard work and I’m excited to hear how the rest of the program goes!

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