JUMPERS & RUNNERS KNEE CARE

Knee Recovery Program

Strengthen Patellar Mechanics & Restore Joint Confidence

Evidence-informed exercise protocol to reduce patellofemoral pain, improve quad and hamstring tracking, build knee stability, and safely return to active walking and sport.

Get Knee Pain Reset™ Not Sure? Book an Online Consultation
Patient performing a controlled sit-to-stand knee exercise

Who This Program Is Designed For

Runners, athletes, and active individuals suffering from front knee pain, patellar tendon discomfort, meniscus stiffness, or instability during stair climbing and squatting.

Key Recovery Goals

Targeted outcomes focused on restoring resilience, alignment, and functional strength.

01

Patellar Decompression

Reduce tendon inflammation and kneecap pressure during weight-bearing.

02

Quad & VMO Activation

Isolate inner quad stabilizers for optimal joint tracking.

03

Hip & Ankle Chain

Strengthen glute medius and calf mobility to eliminate knee shear forces.

04

Stair & Squat Resilience

Progressively reintroduce deep knee flexion without discomfort.

Structured 3-Phase Approach

A progressive clinical protocol designed for safe, steady rehabilitation.

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Phase 1: Mobility & Movement Calming

Calm joint stiffness, restore knee extension, and reintroduce comfortable flexion.

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Phase 2: Motor Control & Quadriceps Strength

Isolate inner quad VMO activation, strengthen gluteus medius, and build stair control.

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Phase 3: Strength, Loading & Resilience

Progress to wall-supported squats, step-ups, split lunges, and return to gym loading.

CHOOSE YOUR LEVEL OF SUPPORT

Knee Pain Reset™

Begin with the complete self-guided program or add one focused 30-minute online consultation.

SELF-GUIDED

Digital Recovery Program

$149 USD

  • Complete 21-day digital program
  • Immediate digital access
  • Structured, progressive guidance
Choose Self-Guided — $149
GUIDED START RECOMMENDED

Program + Focused Consultation

$199 USD

$218 separately · Save $19

  • Complete digital Recovery Program
  • One 30-minute Focused Online Consultation
  • One-use booking credit; no second payment
Get Guided Start — $199

Not Sure Whether the Program Is Suitable for You?

If you have severe pain, acute swelling, or recent knee trauma, start with a 1-on-1 Focused Online Consultation with Dr. Munir Lawand before beginning a self-guided program.

Book an Online Consultation
Note: Digital recovery programs provide general structured guidance. They are distinct from live 1-on-1 clinical consultations and private 1-on-1 therapy.

Ready to Begin Your Recovery?

Start the structured program today with immediate digital access.

Get Knee Pain Reset™
Medical Guidance This digital program provides structured exercise and education for general rehabilitation. It is not intended for medical emergencies, severe trauma, or acute neurological weakness. If symptoms worsen, consult a qualified healthcare professional.