For knees that aren’t “broken”—just holding you back.

This program is designed for active women dealing with the all-too-common mix of patellofemoral pain, mild tendinopathy, or a cranky medial meniscus. You’re not injured. But you do feel restricted—whether it’s during workouts, climbing stairs, or just trying to move like you used to.

Beyond the Niggle is a structured, progressive strength series that builds week by week over 12–16 weeks, giving you back your confidence, control, and pain-free movement.
• One simple workout, refreshed every 4 weeks
• Do it 3x/week (30 mins) or split it into quick 15-minute sessions most days
• No fluff—just real exercises that target what matters for knee function

What you’ll need:
• A yoga mat or firm surface
• A resistance band (mini band or long loop)
• A step or low box (~20cm)
• A wall
• Optional: foam roller, light dumbbells

Whether you’re returning to weightlifting, Pilates, or just want to stop avoiding stairs and squats—this plan is your quiet comeback.