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Fitness

Move Pain-Free for Life

Rebuild your knees and ankles with our 4-level, therapist-designed online program.
One-time payment of $49 — lifetime access, no subscriptions, progress at your own pace.

Lifetime Access    PT-Designed & Evidence-Based    Self-Paced Levels

Online Knee Pain Program

Is your knee pain keeping you from enjoying your daily activities or reaching your fitness goals?

 

Our specialized Knee Pain Program is here to help!

 

At Physical Therapy San Pedro, we know how knee pain can hold you back from living your fullest life.

That's why Dr. Brown has created this comprehensive program, carefully designed to lead you toward a pain-free lifestyle.

 

With a focus on effective knee pain relief and restoring mobility & strength, you’ll be back to doing what you love with confidence.

Why Join?

- Expert-Led Exercises

- Customized Phases

- Supportive Community

- Results You Can Feel!

 

Say goodbye to knee pain!

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What You Can Expect

 

Recovering from knee pain doesn’t have to be overwhelming.

 

Our Knee Pain Program guides you through four progressive phases designed to rebuild strength, improve mobility, and restore function. From gentle beginner exercises to advanced movements, the program is tailored to your pace — helping you regain control, move confidently, and live pain-free.

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Phase 1: Beginner

Objective: Ease discomfort and begin the healing process.

In this first stage, the priority is comfort and safety. The exercises are low-impact and knee-friendly, even if your joints feel especially sensitive. You’ll work on:

  • Gentle range-of-motion movements to encourage flexibility and reduce stiffness

  • Light stretching to improve mobility

  • Isometric strengthening to activate the muscles around the knee without added strain

This careful, supportive approach sets the foundation for recovery and prepares you for the next phase toward stronger, healthier knees.

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Phase 2: Middle​

Objective: Improve flexibility and begin rebuilding strength.

With pain reduced and mobility improving, this phase introduces a wider variety of exercises to gently challenge and strengthen your knee. You’ll focus on:

  • Dynamic stretches to increase flexibility

  • Weight-bearing movements to safely build strength

  • Stability exercises to improve balance and control

Each exercise is carefully selected to promote recovery while laying the groundwork for more advanced activity, ensuring your knee is supported every step of the way.

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Phase 3: Middle to Late

Objective: Significantly build strength and enhance knee support.

Building on your progress from Phase 2, this phase focuses on strengthening your knees and surrounding muscles to improve overall function. You’ll work on:

  • Resistance training to safely challenge strength

  • Balance and stability exercises to enhance control

  • Functional movements that mimic daily activities or sports

These carefully progressed exercises prepare your knees for higher-level activity while reducing the risk of injury and improving overall performance.

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Phase 4: Late

Objective: Restore full knee function and build long-term resilience.

In this final phase, the focus is on maximizing strength, flexibility, and stability to ensure your knee is fully recovered and protected against future injuries. You’ll engage in:

  • Advanced strength exercises to reinforce joint support

  • Dynamic flexibility and balance work for optimal movement control

  • Functional training tailored to your daily activities or sport

Stay dedicated and finish strong — this phase sets the stage for lasting recovery, confidence in every movement, and long-term knee health.

Phase 1

Beginner

Phase 2

Middle

Phase 3

Middle to Late

Phase 4

Late

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