You walk fine — until stairs. Then your knee feels sharp, unstable, like it might give out. After back-to-back meetings, the first step away from the desk pops or grinds. You used to run. Now you don't.

Here's what your physiotherapist probably didn't tell you: only 1 in 3 patellofemoral pain sufferers are pain-free 12 months after standard care. The standard knee-only exercises miss the actual driver — weak hip abductors and external rotators that let the knee cave with every step.

The 6-Week Desk-Worker Knee Reset is a 4-PDF bundle: a Plan that explains the mechanism, an Exercise Library where every movement gets its own page with cues and common mistakes, a printable 6-Week Schedule, and Resources with the single $8 piece of equipment you need plus a red-flag checklist. Built around your workday: 5 min morning, 3×60-sec micro-breaks, 15 min evening.

By week 6, stairs go back to being reflex. The first jog around the block in a year happens on a Saturday morning, and nothing hurts on Sunday.

What's inside:

✓ The Plan — hip-driven mechanism, 6-week breakdown

✓ The Exercise Library — 17 movements, video slots, scaling

✓ The 6-Week Schedule — printable Mon–Sun grids

✓ Resources & Equipment — band link, red-flag checklist