Free 2-Week Protocol — Instant Download

Train Through
Knee Pain.
Fix It at the Same Time.

A free 2-week structured protocol for anterior knee pain — built on peer-reviewed research by a PTA student who needed it and couldn't find it. No stopping training. Just a real plan.

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If You're Still Here, You've
Probably Already Tried

Resting it for 2+ weeks — only for the pain to come back the second you train again
Icing after every session (temporary fix, not a solution)
Foam rolling and stretching — helps, but doesn't fix the underlying load problem
Searching online and trying to assemble your own plan from scattered exercises
A PT visit where they handed you a paper sheet and sent you home
Just pushing through it — and making it worse

Here's what nobody tells you: anterior knee pain isn't a rest problem. It's a load management problem.

Your patellofemoral joint isn't broken — it's under-prepared for the demands you're placing on it. The solution isn't less training. It's smarter training, in the right order, with the right progressions.

The Anterior Knee
Performance Reset

A structured, 6-week clinical protocol built on peer-reviewed research — designed for active people dealing with anterior knee pain who need a real, structured plan to get back to training.

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Week-by-Week Session Plans

Sets, reps, tempo, and load progressions for every session. No guesswork — just follow the plan.

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16 Exercises with Video Demos

Every exercise has a clickable video link. Watch the demo, then do the movement correctly.

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The "Why" Behind Every Exercise

Not just what to do — but the mechanism. You'll understand exactly why each exercise is in the protocol.

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Capacity Tracker

Track your pain levels and progress session by session. See yourself improving.

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PubMed-Cited Evidence

Every phase of the protocol is backed by peer-reviewed sports medicine research — not influencer advice.

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Phase II Preview

Continue building after Week 6. Your protocol doesn't end when the 6 weeks are up.

How the Protocol
Actually Works

The order matters. This is a clinical progression — not a random exercise list.

Week 1 — Free

Load Recalibration

Isometric loading for immediate pain modulation. You don't have to stop training. You start with Spanish Squat ISO holds, banded TKE primer, and eccentric heel tap step-downs — building load tolerance without flaring the joint. Backed by Rio et al. (2015), the clinical gold standard for tendon pain management.

Week 2 — Free

Eccentric Introduction

Controlled eccentric loading to build tendon stiffness and quad strength through range. The step-down progressions physical therapists use for patellar tendinopathy — the Toe Tap Forward Step-Down, Spanish Squat Dynamic, and Tibialis Raises — all in a structured session format.

3–6

Weeks 3–6 — Full Protocol ($67)

Progressive Strength

The compound work that builds bulletproof load tolerance: Cyclist Squat for maximum VMO activation, Rear-Foot Elevated Split Squat with clinical progressions, Copenhagen Adductor Hold for hip stability, Goblet Squat to Box for full range. This is where durable change happens.

Why This Exists —
And Why It's Free

Brad Johnston
PTA Student

In my early 20s I was diagnosed with ankylosing spondylitis — a chronic inflammatory condition that ended my college football career. PT helped when things settled. But during the bad stretches, there was no plan. No starting point. Just "rest and come back."

That's why I went back to school. I wanted to understand what was actually happening — and build what I wish someone had handed me.

PTA student studying sports and orthopedic rehab
Built this protocol while studying the underlying research
Giving it away — that's the Pay It Forward part

If things aren't improving after two weeks, that's your signal to see your physician. This is a starting point — not a substitute for evaluation.

Research This Protocol Is Built On:

Rio et al. (2015) — Isometric exercise for patellar tendon pain modulation
Purdam et al. (2004) — Eccentric decline squat for patellar tendinopathy
Crossley et al. (2016) — Patellofemoral pain clinical practice guidelines
Rathleff et al. (2015) — High-load strength training protocols
van der Heijden et al. (2015) — Strength training for patellofemoral pain

"Why didn't they show me this in physical therapy or at the doctor's office? This just makes sense."

— Common response from people who complete the first two weeks

"Most programs give you exercises. This one gives you the mechanism — the reason behind every exercise. That's what finally made it click for me."

— Lifter, 31, returned to squatting after 6 months off

"I'd done PT twice. $800 in copays. This protocol gave me the same framework at home, in order, with context. I squatted pain-free in Week 2."

— Powerlifter, 28

Who This Is
Built For

This is for you if:

You're active — gym, running, hiking — and knee pain keeps getting in the way
You've been diagnosed with PFPS or patellar tendinopathy
You've tried PT and gotten a generic sheet of exercises
You've tried putting your own plan together and it hasn't stuck
You're scared of making it worse — but you can't afford to stop training
You want to understand your knee, not just get through the next session

This is NOT for you if:

Your pain is on the back of the knee (hamstring attachment)
Your pain is on the outside of the knee (IT band)
You've had recent knee surgery — consult your surgeon first
You have an acute, unstable injury that hasn't been evaluated

Questions You
Probably Have

I've tried knee exercises before and they didn't work.

Most knee exercises fail because they're random, not progressive. This is a structured 6-week clinical protocol — the order matters as much as the exercises. Isometrics in Week 1 prepare the tendon for eccentric loading in Week 2, which prepares it for the compound loading in Weeks 3–6.

Do I have to stop training to do this?

No. The protocol is designed to work alongside your training. Week 1 modifies your training load — it doesn't eliminate it. You'll still be in the gym, just smarter about how you load the knee.

Why is the free version only 2 weeks?

Because 2 weeks is enough for you to feel whether it works. The isometrics and eccentric loading in Weeks 1–2 will produce measurable change in your pain levels. If they don't — the full protocol isn't right for you and you shouldn't buy it. If they do, Weeks 3–6 are where the durable strength gains happen.

Why $67 for the full protocol?

A single PT copay is $40–80. A full PT plan for knee pain is $600–1,200. The full 6-week protocol is $67. Same clinical methodology, structured format you can do on your own, with video demos and the reasoning behind every exercise.

What format does it come in?

Excel (.xlsx) — works on Microsoft Excel, Mac Numbers, and Google Sheets. No app to download, no subscription, no login. Open it and follow the Week 1 tab.

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Fix Your Knee.

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After 2 weeks, you can upgrade to the full 6-week protocol for $67. No pressure — the free weeks will prove whether this works for you.

Train ThroughKnee Pain.Fix It at the Same Time.