Struggling with Stiff, Achy Knees?
Discover the Physio-Led Program That Helps You Move Freely Again
If knee pain is stopping you from walking, gardening, exercising, or simply enjoying life, this program is for you.
Program Contents
Take a look at what is included within this program.
- Introduction Stage 1 (0:54)
- Considerations before beginning your exercise program. (3:12)
- (PDF) Your Exercise Program
- Stage 1 Exercise - Static Quads (1:15)
- Stage 1 Exercises - Straight Leg Raise (SLR) (1:19)
- Stage 1 Exercise - SLR with VMO bias (helps knee cap tracking) (1:39)
- Stage 1 Exercises - Inner Range Quads (IRQ) (1:34)
- Stage 1 Exercise - Through Range Quads (1:06)
- Stage 1 Exercise - Hip abduction (2:12)
“As a physio, I’ve helped hundreds of people with arthritic knees move more easily, feel stronger, and get back to the things they love — without injections or endless painkillers.
I created this program to give you clear, realistic, step-by-step support from home.”
Pam's Story
Before beginning this program, Pam (89.5 years young) had lost her confidence. Pam had a lot of pain and relied heavily on her stick and husband when she went out. Pam could walk only very short distances and reported struggling with the stairs dragging herself up with her arms.
After just 2 weeks Pam wrote this "So now after only 2 weeks I am delighted to say that I am already walking and climbing the stairs more comfortably and with less pain."
3 months after starting this program Pam was "CHUFFED" (Over-joyed) to tell me that she can now go up the stairs 1 foot on each step and not relying on her arms - something she hasn't done in over 5 years. Her pain is significantly improved. Her walking and confidence has improved so much much that she often forgets her stick. Pam's husband could not thank me enough but is now worried about keeping up with her!
This story is typical of the results I get on this program.
Hi, I’m Helen Manders — a Chartered Physiotherapist with over 20 years of experience helping people move more freely and feel more confident in their bodies.
I trained at Sheffield Hallam University and have worked across professional sport, the NHS, private hospitals, and in my own clinic, which I opened in 2009.
What drives me is making a real difference — easing pain and helping people get back to the life they love. I stay up to date with the latest rehab methods so you get practical, evidence-based care you can trust.
I created the Arthritic Knee Program to bring that same expert support online — so you feel guided, supported, and empowered every step of the way.
Take care, Helen,
Helen Manders BSc (Hons) MCSP HCPC
Treating Arthritic Knees Since 2001
Is This You?
Your knees ache going up or down stairs
You avoid long walks or active days
You've tried exercises, but they often make it worse
You’re worried about long-term damage or surgery
You just want a clear plan — that works
You’re not alone.
And it’s not too late to start feeling better.
If you are nodding your head - this program will be ideal.
Feeling overwhelmed by knee pain right now?
If your arthritic knee is flared up and painful, starting a full exercise program might feel too much — or even impossible. That’s why I created the 7-Day Flare-Up Plan: a simple, focused daily guide to help calm your knee and reduce pain without needing to exercise yet.
This plan gives you gentle, manageable steps to settle inflammation and ease discomfort — so you can regain control and feel a little more like yourself again.
If you’re not quite ready for the full Arthritic Knee Program, this is the perfect place to start.
Martins Inspirational Story
Before starting this program, Martin was worried about his future. As a self employed decorator with a family to support. He was struggling to stand at work and each day was a battle due to the pain.
Martin had started exercising in an attempt to strengthen, loose weight and improve his situation - but he just made things worse. He had done the wrong exercises at the wrong time. He needed guidance so started the program immediately and ...
2 weeks later his pain was already improving with "more good days than bad"
7 weeks after he began this program - He had just returned from a weekend in Blackpool with his wife for a Northern Soul dance event. He was thrilled to report he dance ALL NIGHT in the Tower Ballroom. Just 7 weeks earlier he could barely stand.
Martin embraced the program, followed all my exercises and guidance and deserves the results he has seen. Well Done Martin.
Not Sure Where to Begin?
When your knee hurts, it’s easy to feel stuck or unsure what to do next. That’s why I’ve created three simple starting points — each designed to support you, wherever you’re at.
Whether you're flared up and need fast relief, curious to understand what’s going on, or ready to take action with a full plan — there’s a path for you.
🟢 FREE Masterclass
“I want to better understand my knee and how I can help it.”
Learn how to exercise without irritating your knee and get started with 2 strengthening exercises. Discover how to settle a flare-up and how to move forward with more confidence.
No cost, no pressure — just clarity and insight.
Best if you’re curious, cautious, or just want to feel more informed.
🟡 7-Day Flare-Up Plan - £17
“My knee is sore — I need relief, not exercises.”
Follow a gentle, daily plan to settle pain, reduce swelling, and feel more in control — even if movement feels like too much right now.
Perfect for those tough flare-up days when you just need things to calm down.
Best if you're in pain and not ready for a full program yet.
🔵 Full Arthritic Knee Program - £99
“I’m ready for a full plan to feel stronger.”
A step-by-step physiotherapist-designed program to reduce pain, rebuild strength, and move more freely — with full guidance from me along the way.
This is your full solution, built to bring real change.
Best if you’re ready for progress and lasting relief.
💙 Not sure what to pick?
That’s okay. You don’t need to have it all figured out today.
Start somewhere. Start small. Just start.
And I’ll be here to guide you every step of the way.
Liam’s Story
Liam has a very active job with heavy work on site and lots of climbing in and out of trucks. In his late sixties he thought he was just getting old. His knees were really painful and limiting what he could do he was starting to relying on others to help him at work.
He was utterly surprised after completing this program how much better he was. No longer taking painkillers. He now gets in and out of his truck with ease, on one job there are 3 flights of stairs to the office and he puts his much younger colleagues to shame. His skiing holidays had become not as enjoyable but with his new knees he has confidence.
He is passionate about sharing the message - don’t assume you are getting old and there is nothing you can do
Watch This Video To See How Pam Completely Changed Her Life
Arthritic Knee Program
Frequently Asked Questions
How does the program improve pain & function?
The program focuses on providing a comprehensive approach to managing arthritic knee by combining targeted exercises, guidance on pain management techniques, and lifestyle advice. Patients that follow the program find it reduces pain, improve knee function, and enhance overall quality of life.
How long does the program take to complete?
These sort of changes do not happen over night and generally when we are making long lasting changes like these you will need to be doing the program for 3-6 months. However most people start to see improvements in their pain and function after just a 1-2 weeks, if not sooner.
How many times a day do I need to do my exercise?
Ideally 2 times a day but not everyone would fit that into their days. The more you do them the quicker you will see changes. It's not just about exercises, it's also about changing habits during the day. This takes no extra time it's just about remembering to do it!
What is the format of the program?
To start we learn all about your knee and what we can do to keep it happy, from here you develop a personalised management plan. We then move on to look at your knee together we complete a biomechanical assessment, this way you know exactly what you need to focus on. Next its all about action with a 2 stage exercise and management program,. Stage 1 is all about getting the knee happy and beginning some simple exercises. Once your pain has settled normally 1-2 weeks we are ready to move to stage 2. This is where we build strength and improve the function of the knee. There is a full contents section towards the beginning - take a look.
Do I need any special equipment to complete the program?
You will need an exercise band, and an exercises mat is nice but not essential, weight are also useful but again not essential you use household objects at differing weights instead.
Can I participate in the program if I have severe arthritis in my knee?
Yes, the program is designed to cater to individuals with various levels of knee arthritis, including those with severe arthritis. The exercises and advice can be tailored to your specific needs.
Can I do this program if I have Rheumatoid or inflammatory arthritis?
Yes, this program is designed to improve the strength and function of an arthritic knee. However this program does not treat inflammatory arthritis which is a systemic disease you need to make sure you have been seen by a specialist and on appropriate drug therapy. There are a couple of extra considerations that you need to think about to exercise safely and get the most from the program. There is a section on this to watch you can preview it for free its in the contents, this will explain more.
Can I do the program if I have a pre-existing medical condition or have had surgery?
I would advice that you chat to your GP or doctor about any medical conditions before beginning this program.
I’m over 70 years old, will this program be suitable for me?
This program is ideal for those of you with lots of life experience, wanting to keep fit and active for as long as possible. Most of my patients are retired and so this is designed with you in mind. The exercises are phased so you start with a very simple exercises and then progress at your own pace. If worried chat to your GP or Dr about it.
Is there a money-back guarantee if I am not satisfied with the Program?
Yes there is a full 14-day money-back guarantee that can be accessed through Teachables.
Will I need to see a physiotherapist in person while taking the program?
No, the course is carefully designed to be completed at home with careful guidance from myself. You will have everything you need in this program.
Will the program be helpful if I am not an athlete or fitness enthusiast?
Yes it will it is designed with everyone in mind. Each exercise has lots of stages that you can progress through at a speed that suits you.
Will this program be suitable for me as a regular or high level sports person?
Absolutely. This is a staged program so you can progress as far as you like with it. You will be smashing your PB's in no time.
These incredible people took charge of their knee health and completely changed their lives.
Their commitment and courage have been truly inspiring.
You have that same power within you — and this could be your story too.
Come join us and let’s make it happen together.
I’m here to support you every step of the way. Helen x
If you’ve been feeling stuck with your knees — unsure what to do or who to trust — you’re not alone.
Now’s the time to take control.
This program gives you clear, gentle steps designed for arthritic knees — no pushing through pain, no guesswork, just the right support at the right pace.
Let’s get you moving forward — with less pain, more strength, and greater confidence.
I’m here to guide you every step of the way.
Let’s get started — your knees deserve this.