Knee Pain Relief
Your knee pain is probably not a knee problem, and this program fixes it at the actual source.
The knee is a hinge joint caught between the hip above and the foot below. When either of those is misaligned, the knee absorbs the consequences. Most chronic knee pain, including runner's knee, patellar tendinitis, and general joint aching, traces to hip weakness or foot dysfunction, not the knee itself. This program addresses the structural root causes instead of just treating the joint.
Get every program for $149/year
All 65+ programs included. Less than a single PT session.
Start Pro AnnualStart monthly instead - $19/monthCancel anytime · HSA/FSA accepted · 30-day money-back guarantee
Your Program Guide
12 weeks
Program duration
5x per week
Recommended frequency
~20 min
Per session
How to follow this program
Follow this program consistently for the full duration. Each phase builds on the last, starting with foundational exercises to retrain your movement patterns, then progressively adding more challenging work. Do the exercises in order, and focus on form over speed. Most people start noticing changes in posture awareness within the first 2 weeks, with visible structural improvements by week 6-8. If an exercise causes sharp pain (not just discomfort), skip it and revisit next week.
Program phases
Build awareness and learn proper form for the foundational exercises
Weeks 1-4
12 exercises
Add more exercises and build consistency with the expanded routine
Weeks 5-8
13 exercises
Complete routine with all exercises for maximum results
Weeks 9-12
17 exercises
Do any of these sound familiar?
- Chronic aching in one or both knees
- Pain that worsens going up or down stairs
- Knee cap that tracks to the inside or outside
- Swelling after activity that didn't used to bother you
- Pain when sitting for long periods with knees bent
Why this happens
The root causes behind knee pain relief.
- Weak glutes allowing the femur to rotate inward and overloading the medial knee
- Tight hip flexors altering knee mechanics in every step
- Flat feet or overpronation changing load transfer up the chain
- Tight IT band pulling the patella laterally
Why this works
Knee pain is almost never a knee problem, it's a hip and foot problem. Weak glutes cause the femur to rotate inward, flat feet collapse the arch and rotate the shin, and together they put enormous stress on the knee joint. Surgery and cortisone don't fix the structural cause. This program addresses the full kinetic chain above and below the knee so it can finally heal.
Why not just watch free videos?
Free YouTube videos
- ✗Random exercises with no sequence
- ✗No explanation of root cause
- ✗No progression structure
- ✗Hope something works
This program
- ✓Specific sequence that targets your root cause
- ✓Mike explains the why behind every movement
- ✓Progressive structure over 4+ weeks
- ✓Designed for your exact issue
Start free, watch these now
Two full videos from the program, on us. No account required.
Full program curriculum
15 more videos included with purchase.
Unlock all 17 exercises
One-time payment - Lifetime access - 30-day money-back guarantee
Unlock all exercises, $97Key exercises in this program
Learn about each individual exercise in detail, with instructions, common mistakes, and variations.
Frequently asked questions
Can knee pain be fixed without surgery?
In most cases, yes. The majority of chronic knee pain is functional, caused by structural misalignment above and below the knee, not by damage that requires surgical intervention. Surgery for knee pain has a high rate of no better outcome than structured exercise.
Is this safe for people with osteoarthritis?
Yes. The program avoids high-impact loading and focuses on decompressing the joint and improving alignment, which reduces the forces driving cartilage wear. Many people with mild to moderate OA find significant relief.
I had knee surgery. Can I do this program?
Get clearance from your surgeon first. If you're post-rehab and still having pain, this program is likely appropriate, the corrective method is frequently used after failed surgical outcomes.
My knee pops and clicks. Is that dangerous?
Usually no. Clicking and popping without pain or swelling is typically harmless, it's gas in the joint or tendons snapping over bony structures. If it's accompanied by pain or swelling, see a doctor.
Let pain be your guide. This program is for general wellness and education — it is not medical advice, diagnosis, or treatment, and Posture Guy Mike is not a physician or physical therapist. Always consult your doctor before starting a new exercise program, especially if you have a pre-existing condition, injury, or chronic pain. Stop immediately if you feel sharp, shooting, or worsening pain.
Take your program anywhere.
The free Posture Guy Mike app brings your entire program to your phone. Stream your exercises at home, at the gym, or on the road, and pick up right where you left off on any device.
- Full access to your purchased programs
- Stream every exercise from your phone
- Track your progress on any device
- Free on iPhone and Android
Free on iPhone and Android.
What's included
- 17 corrective exercise videos
- Exercises correcting the hip and ankle alignment behind knee pain
- Upstream (hip) and downstream (foot) correction included
- Lifetime access on any device
- 30-day money-back guarantee
HSA/FSA accepted · Secure checkout via Stripe
30-Day Money-Back Guarantee
Not happy for any reason? Full refund, no questions asked.