The 7-Day Flare-Up Rescue Plan



A step-by-step plan designed by a physiotherapist to help calm your arthritic knee, reduce pain, and feel more in control — one gentle, guided day at a time.

Welcome! Your Journey Begins Here


I’ve designed this program so you can settle your angry arthritic knee quickly and with ease.


Each day I share — practical advice, short videos, simple actions, and a workbook to keep you focused. Think of it as having your own physio right there with you for the week ahead.


Each day, you’ll receive:


*A quick video guiding you through the next step
*Emails full of encouragement and helpful tips
*Easy tools to soothe your knee
*Checklists to keep you moving forward
*Reflection prompts to help you notice what’s working for you

Program Contents

  Introduction - Day 0
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  Day 1 - Calm the Fire
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  Day 2 - Relative Rest & Avoiding Aggravating Activities
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  Day 3 - Support & Footwear
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  Day 4 - Reflection & Reset
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  Day 5 - Heat & Ice
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  Day 6 - Team Work
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  Day 7 - Recap & Empowerment
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  BONUS SECTION - Avoiding Future Flare Ups
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Your Guide & Physio


Hi, I’m Helen! I’m a Physiotherapist and have spent over 20 years helping people just like you — in the NHS, private hospitals, and my own clinic, Pain Free Start. Every day in clinic I support people with arthritic knees, sharing practical tips that really help — and that’s exactly what I bring to the 7-Day Flare-Up Rescue Plan.
These are the same tried-and-tested strategies I use with patients, designed to give you clear steps, relief, and confidence to manage flare-ups.
Take care, Helen

Helen Manders BSc (Hons) MCSP HCPC

Chartered Physiotherapist Treating Arthritic Knees Since 2001


By the end of the week, your knee should feel much happier, you’ll feel more in control, and you’ll have a handy toolkit to help you manage flare-ups in the future.
All you need to do is take it one step at a time — and remember, you’re not doing this alone.