Ben performance and physiotherapy inc

Coach
Benson Amihere

A 12 week, physiotherapist designed rehab program for kneecap pain (patellofemoral pain) by Benson Amihere, MScPT, CSCS, of Ben Performance and Physiotherapy. Built on the 2019 JOSPT patellofemoral pain guideline and the Collins 2018 and Crossley 2016 BJSM consensus statements.

Four phases take you from calming pain down to full return to sport: Phase 1 Calm it down (weeks 1 to 2), Phase 2 Hip and knee strength (weeks 3 to 6), Phase 3 Heavier and deeper with a return to running ladder (weeks 7 to 10), and Phase 4 Return to sport with jumping, sprinting and cutting ladders (weeks 11 to 12).

Every exercise has a demo video and coaching cue from Ben. Clear pain rules tell you when to progress, repeat or step back, and simple home checkpoint tests tell you when you are ready for the next phase. Equipment: a box or bench, a resistance band, a bike, and access to a gym (squat rack, leg extension) from Phase 3.

For kneecap pain confirmed by a physiotherapist or doctor. Not for a locked, unstable, hot or swollen knee.

Features
1 sessions per week
Must use App app to view and log training
Program Training
$25
Get Kneecap Pain (Patellofemoral) 12 Week Rehab
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Stairs and squats without pain
Build the hip and quad strength your knee is missing, step by step, so everyday movements stop flaring it up. Then progress to running, jumping and cutting with checkpoint tests that tell you when you are ready.
Features
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Programming 3 days per week
Short daily sessions in weeks 1 and 2, then 3 strength sessions a week, building to 5 sport sessions in the final 2 weeks.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
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Sample Week
Week 1 of 12-week program
Sunday
Phase 1: Calm it down (week 1)

A

Wall sit isometric

5 x 0:30

B

Seated knee straightening hold (60 degrees)

5 x 0:30

C

Side lying leg lift and clamshell

3 x 12

D

Glute bridge with adductor squeeze

3 x 10

E

Stationary bike

1 x 20:00

Monday
Phase 1: Calm it down (week 1)

A

Wall sit isometric

5 x 0:30

B

Seated knee straightening hold (60 degrees)

5 x 0:30

C

Side lying leg lift and clamshell

3 x 12

D

Glute bridge with adductor squeeze

3 x 10

Tuesday
Phase 1: Calm it down (week 1)

A

Wall sit isometric

5 x 0:30

B

Seated knee straightening hold (60 degrees)

5 x 0:30

C

Side lying leg lift and clamshell

3 x 12

D

Glute bridge with adductor squeeze

3 x 10

E

Stationary bike

1 x 20:00

Wednesday
Phase 1: Calm it down (week 1)

A

Wall sit isometric

5 x 0:30

B

Seated knee straightening hold (60 degrees)

5 x 0:30

C

Side lying leg lift and clamshell

3 x 12

D

Glute bridge with adductor squeeze

3 x 10

Thursday
Phase 1: Calm it down (week 1)

A

Wall sit isometric

5 x 0:30

B

Seated knee straightening hold (60 degrees)

5 x 0:30

C

Side lying leg lift and clamshell

3 x 12

D

Glute bridge with adductor squeeze

3 x 10

E

Stationary bike

1 x 20:00

Friday
Phase 1: Calm it down (week 1)

A

Wall sit isometric

5 x 0:30

B

Seated knee straightening hold (60 degrees)

5 x 0:30

C

Side lying leg lift and clamshell

3 x 12

D

Glute bridge with adductor squeeze

3 x 10

Saturday
Phase 1: Calm it down (week 1)

A

Wall sit isometric

5 x 0:30

B

Seated knee straightening hold (60 degrees)

5 x 0:30

C

Side lying leg lift and clamshell

3 x 12

D

Glute bridge with adductor squeeze

3 x 10

Coach
More from Ben performance and physiotherapy inc
coach-avatar Benson Amihere

FAQs
Do I need a gym?
Weeks 1 to 6 can be done at home with dumbbells, a box or step and a band. From week 7 you will want gym access for barbell squats, leg extensions and hip thrusts.
What if I am not ready for the next phase?
Repeat the last week of your current phase and retest. Each phase ends with checkpoint tests, so you only move on when your knee has earned it.
Can I get personal guidance from a physio?
Yes. The Physio Guided version adds one on one input from me and a program adjusted to your knee. Book it at benperformance.ca.
Kneecap Pain (Patellofemoral) 12 Week Rehab
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