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.
Your step-by-step, physio-led plan to ease pain, move better, and feel confident in your knees again — starting today.
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)
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.
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
“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.”
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
Frequently Asked Questions
How does the program help with pain and function?
The program combines targeted exercises, pain management strategies, and lifestyle guidance. People who follow it often experience reduced pain, improved knee function, and a better quality of life.
How long does the program take?
Long-lasting changes usually take 3–6 months, but most people notice improvements in pain and function within 1–2 weeks.
How often should I do the exercises?
Ideally twice a day, though even small, consistent efforts and daily habit adjustments can make a big difference.
What is the program format?
- Learn about your knee and create a personalised management plan.
- Complete a biomechanical assessment to know exactly what to focus on.
- Follow a 2-stage exercise plan:
- Stage 1: Reduce pain and start simple exercises (usually 1–2 weeks).
-
Stage 2: Build strength and improve knee function.
Lessons are short, clear, and easy to follow at your own pace.
Do I need any special equipment?
Just an exercise band. A mat is optional, and household items can replace weights if needed.
Can I join if I have severe arthritis?
Yes — exercises and guidance can be tailored to all levels, including severe arthritis.
Can I do this program with rheumatoid or inflammatory arthritis?
Yes, the program supports knee strength and function. However, inflammatory arthritis is a systemic condition, so you should be under specialist care and on appropriate medication. Special considerations for safe exercise are included in the program.
Can I participate if I have other medical conditions or surgery?
Check with your GP before starting, especially if you have significant health concerns.
Is this program suitable for older adults?
Absolutely. Exercises start very gently and progress at your own pace, making it ideal for anyone who wants to stay active.
Is there a money-back guarantee?
Yes — a 14-day money-back guarantee is available through Teachable.
Will I need to see a physiotherapist in person?
No — the program is designed to be completed at home with full guidance from the course materials.
Is the program suitable if I’m not athletic or fit?
Yes — it’s designed for everyone, with multiple progressions to match your level.
Can athletes or active people benefit?
Yes — the staged program lets you progress as much as you like, helping you return to sports or even improve personal bests safely.
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.