PATELLOFEMORAL PAIN REHABILITATION
A Step-by-Step Rehab Program by Elite Level Sports Physiotherapist Paul Tanner.
What is Patellofemoral Pain?
Patellofemoral Pain Syndrome (PFPS) happens when the kneecap (patella) rubs against the femur bone underneath, leading to pain at the front of the knee. It is often called runner’s knee, chondromalacia patellae, anterior knee pain, or patellofemoral joint syndrome. This condition can cause aching or sharp pain when running, squatting, climbing stairs, or even sitting for long periods. Without proper rehab, symptoms can drag on or keep coming back. Our rehabilitation app provides a step-by-step program for patellofemoral pain — helping you manage symptoms, strengthen your knee, and return to sport with confidence.
Cure My Patellofemoral Pain
Our step-by-step rehabilitation app is designed to fix it – for good!
Is it suitable for me?
This program is designed for anyone dealing with patellofemoral pain syndrome (PFPS), also known as runner’s knee. It is suitable for both acute and chronic cases, whether your injury is recent or has been troubling you for months. Developed from the rehab methods used with elite athletes, the program has been adapted so it can be followed by anyone — from competitive athletes to active individuals wanting to return to pain-free movement and full fitness.
Program Author
Paul Tanner
Paul is Head of Medical at Bristol City FC and has previously held senior roles at Millwall Football Club, providing comprehensive match-day and training-ground physiotherapy and medical support.
His career also includes positions as First Team Physiotherapist at Norwich City FC and Senior Physiotherapist with London Wasps Rugby, giving him extensive experience at the highest levels of professional sport.
How does it work?
The app tells you exactly what to do each day (Today’s Tasks) and records your progress, which can be reviewed later by you or your coach/physio. Paul guides you through the program with a series of videos explaining each phase, including the exercises and treatment methods involved.
The program is criteria-based, not time-based. You progress through the phases, only moving on to the next phase when you have reached specific exit criteria.
Phase 1
Phase 1 begins as soon as symptoms appear. The plan aims to decrease pain, enhance strength and flexibility, and improve knee control.
Phase 2
This phase is the isotonic phase, where we aim to load your knee more with exercises involving movement.
Phase 3
The aim of phase 3 is to further increase the load through the knee and begin to introduce plyometric exercises while increasing the running load if applicable.
Phase 4
Maintain strength and go from double to single-leg plyometrics.
Phase 5
Replicate the training demands of your sport.
What’s included?
The program consists of treatment and healing, stretching & mobility, strengthening, activation, movement control and functional exercises, as well as cardiovascular workouts to maintain fitness whilst you recover.
Treatment & Healing
This covers how and when to apply treatment such as cold therapy & compression, heat, massage, and taping.
Exercises
Over 60 different exercises with video demonstrations covering mobility & stretching, activation, strengthening, motion control/proprioception, and functional.
Priority support
If you have any questions about the program or your progress then use in-app support to get in touch with our qualified sports therapist for advice.