Back to Movement Without Knee Pain
Recovery-focused workouts that reduce knee pain, rebuild strength, and get you moving again. 5 Minutes of Daily Home Workouts, no equipment needed.
Everything you need to get back on your feet
A daily routine, a plan that fits your knee, and simple tracking so you can see the pain going down.
- Guided sessions with a real coach
- Every exercise is demonstrated on video, so you always know exactly what to do and how to do it safely. Follow along, hit next, done.
- A plan built around your knee
- Answer a few questions about your pain, injury, and goals and get a recovery plan with a realistic timeline, tailored to you.
- Five minutes a day
- Short, focused routines that fit into any day. No gym and no equipment, just a bit of floor space.
- Stay consistent with daily streaks
- Check off each day and watch your streak grow. Optional reminders make sure you never forget a session.
- Track how your pain changes
- A short check-in every few days records your pain level so you can see real progress week over week.
Frequently asked questions
Everything you might want to know before your first session. Still unsure? Send us an email.
Who is the app for?
Anyone with knee pain, or who is starting to feel it. It is especially common among runners and among people whose knees get stiffer or weaker with age. You do not need any fitness background; the sessions start gentle and adapt to your pain level.
What are the exercises based on?
The exercises are the ones physiotherapists recommend for knee pain, and we reviewed more than 200 studies to focus the programme on what is actually proven to work. The app does not replace physiotherapy, and we do not recommend it for severe injuries.
Can I exercise with knee pain?
Yes, in most cases gentle, controlled exercise is one of the best things you can do for a painful knee. The app starts with low-impact movements that strengthen the muscles around the joint without loading it, and every session is adjustable to your current pain level. If your knee is swollen, locked, or the pain is severe or came from an injury, see a doctor first.
How long does it take for knee pain to improve?
Most people notice a difference within two to four weeks of daily sessions, and the app shows you a realistic timeline based on your answers. Long-standing pain can take several months to fully settle. Consistency matters more than intensity, which is why sessions are only five minutes.
Do I need any equipment?
No. Every workout is bodyweight only and designed for a small patch of floor at home. A mat or towel makes the floor exercises more comfortable but is not required.
Which types of knee pain does the app help with?
The plans are built for common, non-surgical knee problems such as runner's knee, patellar tendonitis, mild osteoarthritis, stiffness after sitting, and general weakness after time off. It is not a rehab programme for a fresh injury, a torn ligament, or a recent operation. For those, follow your doctor's or physiotherapist's plan.
Is the app a replacement for a doctor or physiotherapist?
No. The app is a guided home exercise routine, not medical advice. It works well alongside professional care, and if you are unsure what is causing your pain, get it checked before you start.
How much does the app cost?
The app is free to download. The full programme is unlocked with a single one-time purchase inside the app. There is no subscription, nothing renews, and you keep access for good. The exact price is shown in the app and includes VAT.