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The DIY Knee Pain Protocol.

The complete home workout protocol for stopping pain in the knee when running (or walking).


Now just £49!

*Please note this is a digital programme (accessed online only).

Matthew Anstey

Matt Anstey 

BSc (Hons) MCSP


Your Chartered Physiotherapist

After graduating with honours from Brunel University, Matt immediately took a keen interest in sports rehabilitation and injury prevention. He started his Azzurro Physiotherapy Practice in 2016 to help people overcome their pain in the wider community.

Fast forward several years, Matt leads the sports injury clinic for the MSK service in Buckinghamshire, and redesigned and runs the rehabilitation classes specialising in overcoming lower limb injuries for the NHS. Azzurro Physiotherapy remains a clinic at the forefront for providing the pinnacle of evidence-based care.


Following recovery from ruptured ankle ligaments April 2018, Matt developed anterior knee pain of his own when returning to running. Within 6 weeks, using the methods outlined in this protocol, his pain was eliminated, and he has been running between 5-15km symptom free regularly ever since.

As a Chartered Physiotherapist with many years expertise in treating lower limb musculoskeletal injuries with the latest, evidence based practices, Matt has helped countless people overcome their anterior knee pain. He has fine tuned this system which has been developed treating real patients, and perfected to get consistent and winning results time and again.

The DIY Knee Pain Protocol represents the work, focus, and years of experience in treating this common complaint with huge success. It is a simple to follow combination of educational videos, presentations and programmes that can be completed at home and eliminates the guesswork from the recovery of this type of injury.

Matt’s Focus is simple; to provide our members with the most effective, simple and long-term, strategies to succeed in eliminating your knee pain, and keeping it gone for good.

Is this programme right for me?

You must read the questionnaire below before signing up.

Further Questions?

Course Content

If you're a geek like me, you'll love learning about all the ins and outs of the problem. I think it helps to understand the theory and the other factors that contribute to your knee pain, and therefore I do believe this can help you recover more quickly. However, if you're feeling impatient, you can just skip to Module Three and get to work on your knee!



  • What is 'The DIY Guide to Knee Pain'?

  • Testimonials - Click here



  • Anatomy and Physiology and it's importance in treating knee pain

  • Pacing - How to get the most out of your knee whilst keeping in control of your symptoms.

  • The Complexity of Pain - How our pain systems change when you have suffered with an issue for more than 6 months, and how to overcome it.

  • Overload and rest - POLICE, not RICE principles.

  • Managing and reducing your risk of osteoarthritis in the knee.

  • Stretching - helpful or hindrance?

  • Foam Rolling - The truth and how to use it to your advantage.

  • Weightloss advice for those with knee pain.




  • The key to long term solutions rather than false promises of quick-fix miracles.

  • Foot control - the secret to reducing the effect of flat arches.

  • Should I wear insoles?

  • Hip control - The real cause of ITB trouble

  • Big toe - The final point of push-off when walking and running.

  • Quadriceps imbalance - VMO and preventing maltracking

  • Hamstring issues?

  • Meniscal (cartilage) injuries

  • Single Leg stability - Can you immediately improve your symptoms?


Solving the problem


  • The rehab protocol, from pain to performance - the complete guide (Worth £325 in face to face appointments!).

    • Evidence based home workout protocol designed by Matt Anstey BSc (Hons) MCSP HCPC to offload and protect the knee joint.

  • Introducing your knees to high impact forces again, or helping them to tolerate them better.

  • Functional Testing - Don't leave your return to running pain free up to chance.

  • Running again​

    • Managing training loads​

    • Improving your running style for healthier joints and better performance.




  • Is running bad for your joints? ANSWERED.

  • Running Strength and conditioning programme to reduce your chance of injuries forever (I charge £72 for this in my face to face clinic!)

  • FAQ - Answers to the most common questions I get asked.

  • The other factors that contribute to pain and injury.

    • This invaluable information can transform your quality of life, reduce stress, help you sleep better.

  • Access to a members-only, weekly live Q&A​ to answer your questions.

  • Bibliography - Evidence and further reading.

* Actual results may vary. Azzurro Training Ltd. does not dispense medical advice or prescribe the use of any technique as a replacement form of treatment for physical, mental or medical problems by your doctor either directly or indirectly. Azzurro Training Ltd.'s intention is to offer a variety of information to help with physical well-being, fitness and assist with your knee pain.

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