Knees Over Toes Program – The Prehab Guys

The Patellogemoral Pain Prehab Program, also known as the “knees over toes program,” is a 17 week rehabilitation program to relieve knee pain. The goal of the program is to relieve anterior knee pain, which is experienced at the front and center of the knee, and kneecap pain.

The program uses a multi-phase approach to their exercises, making it accessible for all fitness levels.

Program Overview

The Patellofemoral Pain Prehab Program is a paid program created by The Prehab Guys.

It is for anyone experiencing knee cap pain, knee crepitus, anterior knee pain, or patellofemoral pain syndrome (PFPS). Common sources of this knee pain can be patellar and quad tendon issues, irritation from a fat pad, knee bursitis, jumper’s knee, Osgood Schlatter’s disease, and Sinding-Larsen-Johansson syndrome.

Program Goals

The Patellofemoral Pain Prehab Program is focused on relieving patellofemoral pain syndrome (PFPS), which is pain felt in the front of the knee and around the kneecap.

This pain relief is accomplished through a combination of exercises designed to increase strength and mobility, with specific emphasis on quadricep development.

Fitness Level Required

No particular level of fitness experience is required to benefit from this program. It is comprised of many (over 100) simple exercise movements that are all explained in The Prehab Guys’ video library and educational materials.

The program is comprised of 4 phases, with Phase 1 being the most basic. This allows the individual to progressively build strength around their knee.

Example Videos of The Prehab Guys

To get a feel for the general methodologies used by The Prehab Guys, check out some of these videos from their YouTube Channel. These can give you an idea of how they may help address your kneecap pain in their Patellogemoral Pain Prehab Program.

Knee Cap Pain Treatment (Phase 1)

Knee Cap Pain Treatment (Phase 1)

Knee Rehab Hacks You Can Do at Home

Knee Rehab Hacks: Do these at home

Knee Prehab Exercises

Knee Prehab

Learn More about the Prehab Guys

To learn more about The Prehab Guys, check out their website and YouTube Channel.

About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.