Runner’s Knee

8-Week Rehab Program

Structured physiotherapy treatment plan with everything you need to successfully rehab your injury at home

The Program Includes:


A Progressive Exercise Plan

The program is structured into 4 workouts every week over 8 weeks. Each workout is different, with a mix of strengthening and stretching exercises specifically for Runner’s Knee rehab. As you progress through the program, the exercises get increasingly more difficult, challenging your strength and preparing you to return to running injury-free.


Rehabilitation Guide

Along with the structured exercise program, you’ll also get detailed information outlining everything you need to know about IT Band Syndrome, the rehab process, what to do, what to avoid, and, most importantly, how to get back to running injury-free.


Physio Check-ins & Unlimited Support

Getting injured can feel lonely, and even though we’ve made it easy for you to do your rehab at home, we don’t want you doing it alone. As a member, you can set up weekly physio check-ins to chat about your progress, ask any questions and ensure you’re on the right track. Plus, you’ll be connected with a thriving community of supportive runners, just like yourself, in our private Facebook group.

Virtual Tour


$6.99/week (USD)

Charged weekly after free trial. Cancel anytime.


This 8-week program is for anyone who has been diagnosed with Runner’s Knee and is ready to begin exercise rehab.

The program focuses on fixing the root cause of Runner’s Knee which is a weakness, or imbalance, around the knees, hips, and core. Throughout the program you will get a structured series of hip & knee strengthening exercises, core stability, single leg balancing, running form drills, as well as stretching and foam rolling.  In total, there are over 100 exercises in the program, each one including a physio video tutorial and detailed description to help you feel confident doing each exercise on your own at home. 

There are 4 workouts every week, each one taking 20-25 minutes to complete. There is no time limit to finish the rehab so if you miss a workout you can simply move it to the following week and complete the program at your own pace.

The program has been designed by our Physio, Alina Kennedy and follows the same treatment schedule she prescribes for her patients in the clinic.


To begin this program, you must:


Have a confirmed diagnosis of Runner's Knee from a doctor or physiotherapist


Have clearance from your doctor or physio to begin exercise rehab


Have no other significant injuries that could affect your ability to exercise safely at home

Start Your Free 7-Day Trial

Register to start training today!

*Credit card charged after 7-day free trial. Cancel anytime.

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