The Precision Knee Rehab Blueprint is a complete, evidence-based system to rebuild strong, stable and pain-free knees. Designed by physiotherapist Amritpal Maan, this programme targets the most common causes of knee pain including patellofemoral pain, patellar/quad tendinopathy, ITB irritation, general weakness, movement control problems and running-related discomfort.

Inside the guide, you’ll follow a progressive recovery pathway:

• Pain & Early Control

• Mobility Restoration

• Quadriceps Strength Phase

• Posterior Chain Strength Phase

• Balance & Movement Control

• Running Progression

• Return-to-Sport Criteria

Clear reps, sets, progressions and criteria ensure you know exactly when and how to move forward. You’ll also get a weekly planner, FAQs and a re-injury prevention plan to keep your knees strong long-term.

This blueprint is ideal for footballers, runners, gym athletes and anyone dealing with non-surgical knee pain.

Important:This guide is not suitable for:• ACL reconstructions or ACL sprains• Post-surgical rehab• Locked or acute meniscal injuries• Complex ligament injuries (ACL/PCL/MCL/LCL)

These conditions require a dedicated ACL or post-operative programme.