Fat Pad Relief Plan: 14 Days To Calmer Knees
A Smarter Way to Treat Hoffa Fat Pad Syndrome
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If your knee pain hasn’t responded to strength work, stretching, or rest, you’re not alone. Fat pad impingement (aka Hoffa’s Fat Pad Syndrome) is a commonly misunderstood cause of anterior knee pain. It hides in plain sight, feels awful, and can get misdiagnosed as tendon pain or arthritis.
If you're frustrated, confused, and still sore -
this 14-day plan is for you.
What is Fat Pad Impingement
(and Why It’s So Frustrating)?
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Your infrapatellar fat pad is a small, sensitive cushion of tissue under your kneecap. When it gets irritated or squashed (usually from poor movement patterns or overload), it can cause:
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Sharp or burning pain at the front of the knee
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Pain when standing still, walking downhill, or locking the knee
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A feeling of pressure or bulge beneath the kneecap
It’s commonly mistaken for patellar tendon pain, bursitis, or even arthritis. That’s why so many people waste months on the wrong rehab, or worse, they get told it’s "all in their head."
Why Most Fat Pad Rehab Fails
Traditional knee rehab often ignores fat pad irritation entirely. Standard quad-heavy strength programs can make symptoms worse. Here's what most programs miss:
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Controlling terminal knee extension (aka locking out)
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Taping and offload strategies to calm symptoms
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Progressions that retrain knee positioning without flare-ups
This plan was built to fix that.
What’s Inside the 14-Day Fat Pad Relief Plan
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Your complete, step-by-step knee guide.
✅ Daily physio prescribed exercises and progressions
✅ Modifications to offload the fat pad
✅ Rehab video library (follow along with every move)
✅ BONUS: Flare-up FAQ
This plan aims to help:
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Reduce pain with standing and walking
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Improve comfort with sitting
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Give you a clear understanding of your knee and how to manage it
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More confidence in your rehab
Who Is This For?
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This plan is designed for active adults who are:
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Between 30–60 and still want to move well
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Tired of being told "just rest" or "it’s just wear and tear"
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Sick of trying random exercises from the internet
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Looking for a plan, not a prescription
You don’t need to be an athlete, just someone who wants to walk, squat, sit, or move without stabbing knee pain.
Who This Program Is Not Designed For​
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This program is not recommended if:
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You’re unable to weight-bear due to a severe pain flare-up
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You’ve recently had surgery or require in-person clinical assessment
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You’re unsure of your diagnosis — in this case, start by booking a consultation or taking the self-assessment quiz
FAQs
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Will this work if I’ve had knee pain for months?
This plan is designed to help calm chronic irritation and retrain key movement patterns even in longstanding cases.
Do I need to see a physio in person?
Not to start. This plan was designed by a experienced physio and is self-guided. But if you're still flaring after 2–3 weeks, personalised care may help.
Can I do this alongside my gym or sport?
Yes, it includes clear guidance on what to avoid, adapt, or continue during rehab.
Is it safe after surgery?
Generally yes, once you're past acute recovery. Always check with your surgeon or treating physio first.
What if I flare up again?
The plan includes a flare-up guide so you can troubleshoot and modify without derailing progress.
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In Hoffa Fat Pad Syndrome is massage contraindicated?
No, in fact you'll find massage in this program!
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Disclaimer:
This program is general in nature and is not a substitute for individual clinical assessment or treatment. Participation does not constitute a physiotherapist-patient relationship. This program may not be appropriate for all individuals, and you should consult a physiotherapist before commencing if unsure. This information is not intended to imply that similar outcomes will be achieved for all patients. Every individual is different.