Display Patient Information Leaflets

Date issued: September 2025 

For review: September 2027 

Ref: C-618/OR/Physiotherapy/Hip and Knee Osteoarthritis (OA) Exercise and Education Programme v3

PDF: Hip and Knee Osteoarthritis (OA).pdf [pdf] 336KB

Welcome to the OA Exercise and Education Programme

Living with Osteoarthritis (OA) can be challenging, but you're not alone. 

Our 5-week OA Exercise and Education Programme is designed to support and empower you with the knowledge, tools and confidence to manage your condition and maintain an active, healthy lifestyle.

This programme is delivered in collaboration with Plymouth Active Leisure Limited (Plymouth Life Centre) to provide care closer to the community and provide better access and ability to attend classes.

The programme will take place at Plymouth Life Centre.

Your classes will be delivered by Health and Care Professions Council (HCPC) Registered Physiotherapists and staff from University Hospitals Plymouth NHS Trust (Derriford Hospital) MSK Outpatient Physiotherapy Department.

What You will learn each week

Week 1: Understanding OA and the benefits of exercise

•  What is osteoarthritis? 

•  How exercise supports joint health. 

•  Building confidence in movement

Week 2: Managing pain and emotions

•  How pain affects mood and anxiety

•  Psychological support and stress management.

•  Relaxation techniques

Week 3: Flare-ups and medication

•  Managing flare-ups. 

•  Pacing strategies. 

•  Safe medication use

Week 4: Healthy lifestyle choices

•  Diet, weight management, and supplements.

•  Effects of alcohol and smoking. 

•  Staying active

Week 5: Your long-term plan

•   Goal setting and review. 

•   Maintaining long-term healthy habits. 

•   Outcome measures.

•   Introduction to the Joy App

Programme details

•   Duration: 5 weeks

•   Frequency: Twice a week (10 sessions total) (educational and exercise element each session)

•   Location: Plymouth Life Centre, 40 Mayflower Drive, Plymouth, PL2 3DG

•   Who: Patients with hip and/or knee osteoarthritis following an initial assessment and referral from a Physiotherapist.

 Time:

• Tuesday: Morning (8:30am to 10am) Lunch (11am to 12:30pm) or afternoon (2:30pm to 4pm) 

• Thursday: Morning (8:30am to 10am) Lunch (11am to 12:30pm) or afternoon (2:30pm to 4pm)

You can be flexible with picking your days and times (e.g. you could pick Tuesday morning and Thursday afternoon) and once you have agreed your dates and times these will be confirmed in writing for your reference should you need it.

On rare occasions we may ask our patients to join a waiting list for this programme, but your Physiotherapist will discuss this with you if this is the case.

Before committing to signing up to this programme, please ensure you are able to attend all 10 sessions

Important reminders for your safety

Please bring the following items if applicable:

• Inhaler: if you have asthma

• GTN spray: if you have angina

• Snack/food: if you have diabetes

• Water: to stay hydrated during the programme

• Suitable/Comfortable clothing and supportive footwear

• Mobility/Sensory aids: as needed (e.g. walking stick, glasses, hearing aid)

What to do next

1.  If you are interested in joining the programme, please phone to book within 1 week of receiving this information.

2.  If you are not interested in joining the programme, please phone to book back in with your therapist.

3.  If we have not heard from you and you have not made an appointment within the next 8 weeks, you will be discharged.

4.  Please do not contact the Plymouth Life Centre for appointment queries as they will not be able to assist you.

Call: 01752 432233 Telephone lines open 

Monday to Friday: 8:30am to 12:30pm and 1:45pm to 4pm

View our Physiotherapy pages 

We look forward to supporting you on your journey to better joint health. Let’s get you moving confidently and comfortably again.

Whilst you wait for your class 

This section contains some simple exercises for you to begin in preparation for your class. 

Quadricep squeeze 

 Setup

• Sit or lie with leg straight.
• Place a pillow or towel under your knee for support. 

Steps:

1. Tighten thigh to press knee into pillow.

2. Hold for 5–10 seconds and then relax 

3. Repeat 10–15 times, 2–3 sets.

Glute bridge 

Setup

•  Lie on your back, knees bent, feet flat and hip-width apart.
•  Arms relaxed by your sides.

Steps:

1. Squeeze glutes and lift hips until body forms a straight line.

2. Hold for 5–10 seconds.

3. Lower slowly.

Sit to stand

Setup

•  Sit on a sturdy chair with feet flat, hip-width apart.
•  Hands on thighs or crossed over chest.

 Steps:

1.  Lean forward slightly and push through your feet.

2.  Stand up fully, then sit back down slowly.

3.  Repeat 10–15 times, 2–3 sets.

Straight leg raise

Set up

•  Lie on flat / firm surface 
•  Bend one leg so your foot is flat on the floor
•  Keep the opposite leg straight. 

Steps:

1.  Push your knee into the floor 

2.  Slowly lift your leg approx. 30-45cm off the floor and hold for 5 seconds 

3.  Slowly lower your leg counting to 3 seconds