”NEW!

HIKE WITHOUT PAIN

Mountain
Proof Knees

Specialised strength and mobility program to build injury proof knees.

This is not a

fitness program

It’s a lifeline for hikers who have knee pain.

Unexplained knee pain that gets worse as the hike goes on.

The kind of pain that will eventually be debilitating and leave you stranded in the middle of nowhere if it’s left unaddressed.

I often hear from people who are literally stuck on the side of a mountain…

frantically googling what to do about their swollen painful knees.

Thankfully, many of the tools I share online can provide instant relief to knee pain…

But they are a short term fix…

And if you’re reading this, you’re after a long term solution.

Mountain Proof Knees is a 12 week strength & mobility program

It is for hikers, skiers and climbers.

Lovers of the outdoors…

It’s made for people like you and I who want to be able to hike well into our twilight years.

Thankyou Chase! Six weeks into the program I strapped on a 20 pound pack and headed to a trail that usually makes my knees scream. No more screaming. This 70yr old grandma is excited for her JMT hike. Whoohoo!

Roberta

The biggest problem facing us as hikers is that there is a great deal of misinformation about knee pain on the internet.

Information that is not specific to the common problems that come with walking up and down steep hills.

The standard approach to building leg strength like squats, lunges and deadlifts will only work the muscles that are probably already dominant.

Maybe you have found this already…

Those standard exercises can often only make your knee pain situation worse.

So rather than strengthening the muscles that are already strong from hiking…

My solution is to strengthen the muscles that are weak from inactivity.

And to stretch and mobilise the tight muscles causing pain and inflammation when hiking.

Once you address your weaknesses & imbalances you’ll be using 100% of the muscles in your legs…

not just the ones that are already overworked.

This means that you’re using your full potential when hiking.

You’ll be able to hike for longer without pain.

Not only that, but hiking becomes easier, more enjoyable and you’ll be able to focus on the hike itself, and the beauty you’re surrounded by.

I do this through detailing exactly what you need to do.

I provide highly detailed cues for each exercise.

These are movements that are NEVER addressed in traditional fitness training.

Exercises you’ve likely never seen before, or basic movements you’ll see from a new perspective.

I finished all 12 weeks of MPK yesterday, and all I can say is WOW!  I went from having pain just thinking about squats and lunges, to skipping some of the exercises in the first few weeks, to working through the progressions, and now can do all the exercises weighted and pain free The increase in my strength and mobility is remarkable.  I can’t wait for my 300 mile AT section hike this summer.  Thank you, Chase!

Joan

Mountain Proof Knees gradually builds your strength over 12 weeks

Designed to correct musculoskeletal weaknesses and imbalances that cause knee pain.

The longer you stick to the step by step process the stronger you’ll become.

It’s as much an educational resource as it is a program that you can repeat when needed.

What’s inside:

Discovery

Learn about the key muscles that contribute to knee pain & discover which of these muscles are the highest priorities for strengthening & mobilising.

Active Recovery

To increased blood flow, muscle activation & enhance recovery.

Strength Sessions

4 strength sessions a week make up the major moves in this program. Split into 3 phases, each phase will gradually increase the workout and thus the stress on the body. This accumulated stress is designed to initiate a growth response from the body. This is an injury prevention program so it is key to listen to your body and take your time.

Core Sessions

If your core is weak, other tendons, ligaments, and surrounding muscle groups have to compensate, which could be increasing stress on your hips and knees. For this reason a core routines are included every week. 

Bonus Routines

Bonus follow along routines: Squat Deeper and Post Hike Recovery Stretch.

Build strong & stable knees that are capable of anything in the mountains.

Learn how to move better
Discover the source of your pain
Start at your current level

  • LProfessionally developed 12 week program
  • LSessions that adapt to your current level of fitness, with safe progression
  • LDetailed instructional videos for each exercise
  • LEasy to follow schedule & sessions
  • LDetailed mobility drills that specifically target knee pain
  • L4 different follow along core strength routines
  • LTesting for strength, stability and mobility
  • L2 x bonus follow along routines
  • LStart at any time, self-paced
  • LDelivered on our app, ongoing access

My knees were invincible. Until I hit my 30’s. I had been working with hiking and mountaineering clients professionally since 2013, and whenever knee problems arose, I felt out of my depth, so I would recommend that they see a physical therapist.

It wasn’t until I had experienced knee pain myself that I really took the time to research, test and discover what REALLY causes knee pain.

This program is the result of 7 years of trial, error and discovery and it will continue to be improved as I learn more from those who follow it.

Program FAQ

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Is Mountain Proof Knees right for me?

This program is designed to correct musculoskeletal weaknesses and imbalances that cause knee pain. It best for people who have fatigued based knee pain rather that chronic knee illnesses.

If you have arthritis, chondromalacia or other conditions that cause knee tissues to degenerate then I recommend consulting a specialist first.

Unfortunately, this program can’t help you grow more cartilage or a new ligament.

It’s aimed at reducing the risk of serious knee injury. It is not a cure for illness or trauma itself.

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L
What equipment do I need?

This is a body weight strength program, so the focus is on building a strong lower body with minimal to no equipment.

The only equipment needed in the first 6 weeks is a foam roller, chair, wall to lean against.

As you become stronger in the second phase, some light weights may be useful.

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How many days am I training?

The program is centred around 3 strength & core sessions a week that increase in difficulty throughout the program.

Active recovery twice a week.

I recommend following the program as it is laid out, training strength with high frequency for best results.

I’m sure many people will adopt a lower training volume and that’s absolutely fine.

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How is it delivered?

Ongoing, for the lifetime of the program.

You can repeat the program as many times as you like.

As a guide, the 2 main pathways for this program are;

  1. Commit to focusing on your knees solely and treat this as a full-time 12 week program.
  2. Use this as a supplement to other training or outdoor pursuits to maintain strength in and around the knees.

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L
Can I do this with other programs?

As a guide, the 2 main pathways for this program are;

  1. Commit to focusing on your knees solely and treat this as a full-time 12 week program.
  2. Use this as a supplement to other training or outdoor pursuits to maintain strength in and around the knees.

If you are experiencing fatigue based knee pain it's advisible to follow the 1st pathway, to avoid further aggravation.

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I have arthritis, chondromalacia or other conditions

This program is designed to correct musculoskeletal weaknesses and imbalances that cause knee pain. It best for people who have fatigued based knee pain rather that chronic knee illnesses.

If you have arthritis, chondromalacia or other conditions that cause knee tissues to degenerate then I recommend consulting a specialist first.

It’s aimed at reducing the risk of serious knee injury. It is not a cure for illness or trauma itself.