Lateral Knee Pain Recovery Program™

A 12-Week Guided Program by Physio Dan O’Grady

Stop foam-rolling your ITB into oblivion. Start running pain-free again.

😩 Sound familiar?

You’re getting into running —motivated, consistent and maybe even eyeing off a half marathon.

Then bam…

A sharp, annoying pain creeps into the outside of your knee. Every step feels off.
You Google “ITB syndrome.” You stretch. You strengthen. You squat. You ice.
You foam roll like your life depends on it.

But the pain stays.

Let’s clear this up: You don’t have an ITB problem.

You’ve got a lateral knee load tolerance problem.

And this program fixes that—without strength overkill, painkiller dependence, or falling into rehab purgatory.


👟 What’s Inside the 12-Week Lateral Knee Pain Recovery Program™

This isn’t a generic PDF with a few squats and side planks.

This is a step-by-step rebuild for runners who want to feel strong, pain-free, and confident again—without trashing their knees in the process.

✅ You’ll Learn:

  • Why more strength isn’t the answer (and when it actually backfires)

  • The difference between ITB syndrome and vastus lateralis overload

  • How to identify and treat the real cause of your pain using the homeostatic model of pain (not outdated damage-based thinking)

  • How to use cadence, heart rate, RPE, and muscle soreness to guide smart running decisions

  • How to listen to your body without becoming hypervigilant or fragile

🧠 Program Highlights:

  • 12-Week Return-to-Run Protocol
    Built for endurance runners. Focused on walk-jog progression, low lactate threshold running, and high-cadence technique.

  • Gluteus Medius-Specific Strength Plan
    Smart strength—targeted, progressive, not random. Designed to stabilize, not overload.

  • Running Form Feedback (Optional Upgrade)
    Submit a video, get form coaching from Dan himself to address over-striding and poor force distribution.

  • Pain Traffic Light System
    A simple, science-backed model to decide when to push, pause, or rest. No overthinking. No second-guessing.

  • Recovery Rituals that Actually Work
    Foam rolling (yes—but where and when), mobility drills, sleep, hydration, and nervous system regulation.

🙌 Who It’s For

  • Runners dealing with lateral knee pain—especially pain during or after running

  • Those who’ve tried "strengthening their glutes" but still feel stuck

  • New runners with a cycling or gym background who feel tight, sore, or unstable

  • Anyone wanting a clear path to return to enjoyable long-distance running again—especially half marathons

💬 What You Get

  • ✅ Instant access to the full 12-week plan

  • 🎥 Video demos of every movement + clear guidance

  • 📩 Weekly check-in emails to keep you on track

  • 🧠 Optional form feedback from Dan

  • 💬 Support group access with fellow runners on the same journey

💸 The Investment

$249 AUD

Immediate + lifetime access. Start today.

👋 About Dan

Dan O’Grady is a physio, endurance runner, and straight-talking rehab strategist. He’s helped hundreds of runners return to pain-free performance—not by throwing band-aids at symptoms, but by teaching them how to actually understand their pain and train smarter. His approach blends physiology, neuroscience, and real-world running experience.

👇 Ready to ditch the lateral knee pain and get back to the long runs you love?

🎯 Join the Lateral Knee Pain Recovery Program™ today.

Rebuild your stride. Trust your body again. Run free.

[ Get Started for $249 ]
Immediate + lifetime access. Start today.