The Angry Knee protocol for knee painPHYSIOTHERAPY FOR KNEE PAIN: HOW TO go from pain to PERFORMANCE
The Angry Knee Pain Protocol
Is knee pain controlling how far you can run, train, or even walk comfortably?
Knee pain is rarely caused by one single issue. It is usually the result of how the knee is being loaded, how surrounding muscles are supporting it, and how well the joint can tolerate the demands placed on it. When these factors are not aligned, the knee becomes painful, irritated, and unreliable.
Whether your knee pain has followed surgery, tendon overload, a sporting injury, or months of frustration with no clear answers, the Angry Knee Protocol is designed to give you clarity. We help you understand exactly why your knee is painful and what needs to change to get you back to full function and peak performance.
The goal is simple. Calm the knee down, rebuild its capacity, and return you to training, sport, and daily life stronger than before.
The Angry Knee Protocol is a 4 stage progression system that includes jump, strength and mobility testing
Stage 1 of the Angry Knee Protocol focuses on calming pain, restoring confidence, and allowing you to move without fear of making things worse. We use daily isometric exercises to reduce pain, switch inhibited muscles back on, and begin rebuilding strength without irritating the knee. Alongside this, you will complete controlled strength sessions centred around key movement patterns such as the squat and hinge, plus a low impact performance session to maintain athletic capacity. The goal of this phase is to settle symptoms, improve trust in your knee, and create a strong foundation for higher loading in the next phases.
Track your progress like an elite athlete. The FIT4FUNCTION app gives you real time access to your rehab and training plan, integrates with smart watches and fitness devices, and monitors key performance data as you improve. You get clear feedback, ongoing support, and accountability usually reserved for professional athletes, all in one place, so nothing is left to guesswork.
Stage 2 of the Angry Knee Protocol focuses on progressively rebuilding strength, load tolerance, and control through the knee. As pain settles and confidence improves, we transition from isometrics into controlled dynamic loading to challenge the knee safely without flare ups. Strength sessions continue to centre around key movement patterns such as the squat and hinge, with added single leg work to improve stability and symmetry. Performance sessions become more demanding to reintroduce impact, tempo, and athletic intent. The aim of this stage is to increase the knee’s capacity, restore trust under load, and prepare you for higher intensity training in the later phases.
You are not left to manage your recovery alone. At FIT4FUNCTION, your program is coach led, giving you expert guidance, accountability, and reassurance at every stage. Your coach reviews your progress, adjusts your plan as you improve, and makes sure you are training safely and effectively. Combined with app based tracking and performance data, this level of support removes guesswork, keeps you consistent, and provides the confidence and structure usually reserved for elite athletes.
Let’s take your rehab to the next level
With The Angry Knee Protocol you will ensure you are never left guessing. The program will adjust around your schedule and your needs. All easily accessible via your bespoke profile on our training app.
START EVERYDAY WITH CLARITY & A PLAN
detailed rehab and S&C programming
Every exercise has a comprehensive coaching video. These videos give you a demonstration of each exercise alongside coaching cues, where you should be feeling the exercise and things to avoid whilst doing the exercise.
progress tracking tools
Stay on track with your progress and see how much progress you’re making. With features tracking weight, sets, reps, load and more, you will be able to visibly see your development over time as you progress so you’re never left guessing.
integration with apps & devices
Connect to MyFitnessPal to track your micronutrients or add to your Apple Watch, Fitbit or Garmin device to take your workouts anywhere. You’ll have access to everything all within your bespoke app profile.
Individualised nutrition
Recovery does not stop when training ends. Individualised nutrition is a key part of successful rehabilitation and long term performance. Your nutrition plan is tailored to support tissue healing, manage body composition, and fuel training so you recover faster and rebuild strength effectively. Whether the goal is reducing body fat, increasing lean muscle, or simply supporting consistent training during rehab, your nutrition is aligned with your program to maximise results.
discounts/freebies
As part of the program, members also gain access to exclusive extras. This includes heavily discounted merchandise, training and rehab equipment, and partner products that support recovery and performance. We regularly send out freebies for members to try, from mobility tools to training accessories, so you have everything you need to support your rehab and training without paying full price.
How It Works
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01: Select your programme
Choose from our range of rehab and performance options and select the one that best suits your game.
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02: Set up your app profile
Purchase your programme and follow the easy process to set up your account & download the app
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03: Get training
Say Hi to your coach as they set up your programme and get training within 24 hours
frequently asked questions
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We offer a 14 day money back guarantee. If you are not satisfied, simply contact our team within the first 14 days and request a refund. No hassle and no pressure.
We are confident in the quality of our coaching and support, but we are not interested in keeping your money if the program is not helping you move better, train harder, and perform at a higher level.
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If you're on a subscription programme, you can cancel your programme at any point. Simply message us on the app or email us and we will cancel your payments. Your account will then be deactivated at the end of the month you've most recently paid for. As for one-time buy programmes, we will message you when you're approaching the end of the programme to discuss if you would like to continue.
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Yes. Consistency matters. You will work with the same clinician or coach wherever possible so your plan stays focused, progressive, and aligned with your goals from start to finish.
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Continue your ankle/foot pain rehab with our ongoing support, progress reviews, and regular follow up sessions. We make adjustments to your program as you improve to ensure lasting results and a confident, pain free return to the activities you care about.