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.
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Your Program Guide
12 weeks
Program duration
5x per week
Recommended frequency
~19 min
Per session
How to follow this program
Do one session 5 days a week. Each session takes about 19 minutes. You never do every video in one session. Each phase is its own short routine, and Today's Plan shows exactly which exercises to do for the week you are in. Weeks 1-4: 6 exercises, about 19 minutes. Weeks 5-8: 8 exercises, about 19 minutes. 6 new exercises come in, 4 drop off. Weeks 9-12: 8 exercises, about 19 minutes. 5 new exercises come in, 5 drop off. If an exercise causes sharp pain (not normal stretching discomfort), skip it and try again next week.
Program phases
Each phase is one short routine you repeat every session. When a new phase starts, some exercises swap out for new ones. Today's Plan always shows the right list for your week.
Phase 1FoundationDo these 6 exercises each session, about 19 minutes. Focus on learning good form.
Weeks 1-4
6 exercises
about 19 min
Do these 6 exercises each session, about 19 minutes. Focus on learning good form.
Weeks 1-4
6 exercises
about 19 min
Your routine each session
- 1Static Back
- 2Air Bench
- 3VMO Squat
- 4Glute Bridge
- 5Figure Four Stretch
- 690/90 Hip Stretch
Short on time? Do just Air Bench, VMO Squat, Glute Bridge (about 7 min).
Phase 2ProgressionDo these 8 exercises each session, about 19 minutes. 6 new exercises come in, and 4 you have already learned drop off your list.
Weeks 5-8
8 exercises
about 19 min
Do these 8 exercises each session, about 19 minutes. 6 new exercises come in, and 4 you have already learned drop off your list.
Weeks 5-8
8 exercises
about 19 min
Your routine each session
- 1VMO Squat
- 2Glute Bridge
- 3Hip Flexor Lunge Stretch New
- 4Single-Leg Balance (Eyes Open and Closed) New
- 5Hip Hinge (Bodyweight Deadhinge) New
- 6Gravity Drop (Doorway Hang) New
- 7Standing Calf Raises New
- 8Short Foot Exercise New
No longer in your routine: Static Back, Air Bench, Figure Four Stretch, 90/90 Hip Stretch. You have learned these, so keep them for days you want extra work.
Short on time? Do just VMO Squat, Glute Bridge, Hip Hinge (Bodyweight Deadhinge), Standing Calf Raises (about 8 min).
Phase 3StrengthDo these 8 exercises each session, about 19 minutes. 5 new exercises come in, and 5 you have already learned drop off your list. This phase has the most challenging moves in the program.
Weeks 9-12
8 exercises
about 19 min
Do these 8 exercises each session, about 19 minutes. 5 new exercises come in, and 5 you have already learned drop off your list. This phase has the most challenging moves in the program.
Weeks 9-12
8 exercises
about 19 min
Your routine each session
- 1VMO Squat
- 2Glute Bridge
- 3Single-Leg Glute Bridge New
- 4Pigeon Pose (Hip Opener) New
- 5Hip Hinge (Bodyweight Deadhinge)
- 6Split Squat New
- 7Bird Dog New
- 8Side Plank New
No longer in your routine: Hip Flexor Lunge Stretch, Single-Leg Balance (Eyes Open and Closed), Gravity Drop (Doorway Hang), Standing Calf Raises, Short Foot Exercise. You have learned these, so keep them for days you want extra work.
Short on time? Do just VMO Squat, Glute Bridge, Single-Leg Glute Bridge, Hip Hinge (Bodyweight Deadhinge) (about 8 min).
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.
All program videos
15 more videos included with purchase.
Unlock all 17 exercises
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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.
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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
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