Physio Rehab | Knee and Patello-femoral Rehab - 12 Week Exercise Rehabilitation Program



12 Week Program
Detailed 12 week, 6-stage layout  Detailed 12 week, 6-stage layout
Over 100 knee + hip exercises  Over 100 knee + hip exercises
150+ instruction and rehab videos  150+ instruction and rehab videos
20+ weekly educational videos  20+ weekly educational videos
12 month or lifetime access  12 month or lifetime access
FREE exercise + video library access  FREE exercise + video library access
One-time payment only  One-time payment only

Program Overview

Watch the FREE Seminar



Patello-femoral knee pain  Patello-femoral knee pain
Glutes + quads muscle weakness  Glutes + quads muscle weakness
Poor hip + knee joint stability  Poor hip + knee joint stability
Knee + patella injury prevention  Knee + patella injury prevention
Strength for training + sport  Strength for training + sport

Knee + Patello-femoral Rehab

This 12 week intensive rehab program is for people who need specific rehabilitation exercises to improve knee and patello-femoral joint strength and stability. It also improves glute and hip muscle strength and control, balance and endurance on one leg, which is crucial for walking, running, squatting, lifting, jumping and sports that involve landing and loading on one leg. It suits the common exerciser, gym junkie, weekend warrior and the athlete. This program is ideal for people who have reduced quads strength, especially the VMO, as well as weak glutes, hamstring and general poor hip strength and stability on one leg. People who have a history of patello-femoral joint pain, ITB (ilio-tibial band) syndrome, weak glutes, inward rolling knees and knee and patella tendon pain when exercising may benefit from this program.

This program has been designed by Tim Keeley, trialed, tested and perfected using Tim's clinic clients over years of treatments and rehab programming.


The program is split into 6 stages, each being two weeks in duration. Throughout the program there is a prescribed and structured regime of mobility / stretches and exercises, which increase in difficulty every two weeks. The program begins with increasing mobility and flexibility in the hips and legs, with glute and quads activation rehab exercises to build a base to progress from. It then progresses to improve your strength, muscle tone and function of the knee to enable you to become stronger and overcome the patello-femoral problems you may have. You can also take longer than two weeks for each stage, as you may need to stay in a certain stage for longer than two weeks depending on your progress, rate of improvement and general conditioning or ability. Therefore the program can be longer than 12 weeks if you need it to be.


Program Stages

Stage One: Weeks 1-2  Stage One: Weeks 1-2
Stage Two: Weeks 3-4  Stage Two: Weeks 3-4
Stage Three: Weeks 5-6  Stage Three: Weeks 5-6
Stage Four: Weeks 7-8  Stage Four: Weeks 7-8
Stage Five: Weeks 9-10  Stage Five: Weeks 9-10
Stage Six: Weeks 11-12  Stage Six: Weeks 11-12


To enter this program you must:

PROGRAM PRE-REQUISITES  Be pain-free or have minimal pain and/or symptoms that are not constant in your knee or patella region;

PROGRAM PRE-REQUISITES  Consult your Physiotherapist and/or Physician if you have constant knee or hip pain, inflammation or an injury that is undiagnosed, as well as clearance to start this program, and;

PROGRAM PRE-REQUISITES  Have no pain referral into the leg(s), no pins and needles (parathesiae) in the leg(s), and no numbness (anaesthesiae) in the leg(s).


12 Month Program Access

12 Month Program Access

$99 AUD

12 Month Program Access

Lifetime Program Access

Lifetime Program Access

$199 AUD

Lifetime Program Access