MOUNTAIN PROOF KNEES

Knee pain doesn’t usually show up at the start of a hike.
It builds.


A slight ache on the first descent.
Then sharper with every step downhill.
Until you’re stumbling your way down the trail, trying to avoid loading one leg.

You slow down.
You stop more often.
You start thinking about how far you still have to go.
And the frustrating part is you can handle the distance and the climb.

But your knees can’t handle the load on the way down.
Every hike becomes a calculation: can I make it back?

Regain confidence in your knees.

Mountain Proof Knees is a 12 week program, built for hikers with knee pain or those who don't want their knees to become a liability.

Mountain Proof Knees

Mountain Proof Knees

$189.00 USD
$189.00 USD
Mountain Proof Knees

Six weeks into the program I strapped on a 20lb pack and headed to the trail that usually makes my knees scream. No more screaming. This 70 year old grandma is ready for her JMT hike!

Roberta

THE PROBLEM DOESN'T START AT YOUR KNEE

The muscles that support your knee have been doing uneven work for years. Over time that leaves parts of your body overworked and tight, and others weak and difficult to engage.

Hiking reinforces this. Step after step, hour after hour, the same pattern repeats. On the way up and on the way down, the load isn't shared the way it should be.


So your knee ends up taking more than it's built for.

That's why the pain builds as the hike goes on. Why it shows up on descents first. Why it can start to creep into the climbs too. And why it keeps coming back each season you leave it unaddressed.

Squats and lunges only work the muscles that are already dominant. Those exercises alone will make your knee pain worse.

Mountain Proof Knees works differently.

It focuses on the muscles that have been underused and hard to engage. Your body relearns how to share the load from your foot through to your hip.

As that balance improves, your knee stops carrying more than its share.

That's when your knees stop limiting what you can do in the mountains.

DESCEND WITHOUT PAIN

Your knees stop taking the hit on every step downhill.

DESCEND WITHOUT PAIN

Your hips and feet absorb the load instead of your knee.

Tight muscles stop pulling the joint out of position.

Each step down feels controlled instead of something to manage.

HIKE FURTHER

You cover more ground without knee pain building on descents.

HIKE FURTHER

You stop slowing down every time the trail turns downhill.

You finish long days without your knees limiting what’s next.

Back-to-back days feel manageable instead of something to recover from.

TRUST YOUR BODY ON ANY TERRAIN

You move confidently without second guessing each step.

TRUST YOUR BODY ON ANY TERRAIN

Your feet, ankles and knees respond without hesitation.

Uneven terrain stops feeling like a threat and starts feeling controlled.

You stop thinking about your knees and focus on the hike>

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. 

Joan

Mountain Proof Knees details exactly what you need to do. You'll have highly detailed cues for each exercise. These are movements that are not addressed in traditional fitness training. Exercises you'll likely never seen before, or basic movements you'll see from a new perspective.

Phase 1

We start with moves you are unfamiliar with, this kicks off the learning and problem process. We move slow with a focus on sensations and weight distribution

Phase 2

Increase load and intensity, more challenging variations with serious co-contractions from foot to hip.

Phase 3

We introduce more dynamic movement to increase volume and intensity, but also learn how to soften, absorb force and recoil that force for forward propulsion

BUILD STRONG AND STABLE KNEES

Specialised strength and mobility program to build injury proof knees.
  • Professionally developed 12 week program.
  • Sessions that adapt to your current ability, with safe progression.
  • Detailed instructional videos for each exercise.
  • 3 Bonus sessions - Free the Hips, Post Hike Recovery, Stairs.
  • Start anytime, ongoing access.

YOUR COACH

I’ve coached hikers and mountaineers since 2013. I thought I understood strength. Mobility. Movement. But when clients came to me with knee pain, I sent them to physios because I felt out of my depth.

Then my own knees gave out and I saw how little conventional fitness had to offer hikers in pain.

So I went deep.

I studied gait, foot function, nervous system response, breathing biomechanics, fascia lines, posture, asymmetry.

I experimented. I tested. I rebuilt my own system from the ground up. Mountain Proof Knees is the result.

It’s been used by thousands of hikers around the world, people in their 30s to 70s, who wanted to start trusting their knees again.

FAQ

Is Mountain Proof Knees suitable for me?

This program is best for people who have fatigue based knee pain and movement pattern issues.

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 and teaching you tools to shift load away from aggravated areas. It is not a specialist rehab program.

However, if you've been cleared by your doctor to do exercise, you can do Mountain Proof Knees.
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. A resistance band is optional.

As you become stronger in the second phase, some light weights may be useful.
How many days am I training?

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

I recommend following the program as it is laid out.

I’m sure many people will adopt a lower training volume and that’s absolutely fine.
How is it delivered?

The training is delivered via a web app (PWA). You can easily download it to your phone's home screen. You will receive login details after purchase.

How long will I have access for?

You will have ongoing access.