A Practical Guide For Everyday Aussies
1. Introduction
Are hip or knee aches stopping you from doing the things you love—walking the dog, gardening, bushwalking or playing a round of golf? You’re not alone. Hip and knee pain—particularly from osteoarthritis (OA) or overuse—are common across all ages, not just older adults. The good news is that targeted strengthening is one of the most effective, safe, and proven ways to ease pain and keep you moving.
This guide explains the why and how of safe strengthening, gives you an easy-to-follow plan, and shows you how programs like GLA:D—offered at Sure Health Management in Malvern—can help you build strength and confidence with professional guidance.
2. Table of Contents
- What’s driving hip and knee pain?
- Why strengthening works (and is safe)
- Pain rules for safe exercise
- The starter plan: 6 core exercises
- Progression: how to make gains safely
- Daily movement, mobility, and balance add-ons
- When to get help—and how GLA:D at Sure Health Management fits in
- FAQs
3. What’s Driving Hip and Knee Pain?
Hip and knee pain can stem from several common causes—often interacting with each other over time. The big drivers include:
- Osteoarthritis (OA) of the hip or knee
- Tendinopathies (e.g., gluteal tendinopathy at the hip, patellar tendinopathy at the knee)
- Previous injury or surgery (e.g., ACL tear, meniscal surgery, hip labral issues)
- Muscle weakness and deconditioning
- Training errors or load spikes (too much, too soon, too fast)
- Biomechanical factors (reduced hip control, limited ankle mobility, altered gait)
- Lifestyle contributors (sedentary time, long sitting, low general activity)
In Australia, hip and knee osteoarthritis are leading causes of pain and disability, affecting people across both working and retirement age. Overall, osteoarthritis affects about 3.6 million Australians—around 14% of the population—with knee OA the most common site and a growing contributor to disease burden as we age. Evidence-based national standards consistently recommend education and exercise as first-line management for hip and knee OA.
4. Why Strengthening Works (and Is Safe)
Targeted strengthening is one of the most reliable ways to reduce hip and knee pain and get back to everyday activities. Here’s why it helps—and how to keep it safe.
- Builds muscle support around the joint
- Strong quadriceps stabilise the knee; strong glutes stabilise the hip and pelvis. Better muscle capacity means the joint doesn’t take all the load on its own.
- Improves load sharing and movement control
- Neuromuscular exercise refines how you move—knee alignment, hip control, balance—so forces are spread more evenly with walking, stairs, and getting up from chairs.
- Reduces pain sensitivity over time
- As tissues adapt and your confidence rises, the nervous system often becomes less reactive. Many people notice they can do more with less pain after a few weeks of consistent practice.
- Boosts function and day‑to‑day confidence
- Stronger legs make real-life tasks—standing, climbing, carrying—feel easier. That momentum helps you keep up general activity, which further supports joint health.
What the evidence says:
High-quality guidelines consistently recommend education and exercise as first‑line care for hip and knee osteoarthritis. Compared with minimal care, structured exercise programs deliver moderate‑to‑large improvements in pain and function, reinforcing why strengthening is effective and safe when progressed sensibly.
5. Pain Rules for Safe Exercise
Use this simple guide:
- During exercise: up to 5/10 pain is acceptable.
- After exercise: soreness should settle back to baseline within 24 hours.
- If pain lingers >24 hours or spikes >5/10, reduce volume or range next session.
- Swelling or night pain increasing? Pull back and consult a clinician.
These rules are at the heart of modern OA exercise programs, including GLA:D which is provided by certified GLALD professional at Sure Health Management.
6. The Starter Plan: 6 Core Exercises
Do this 2–3 days per week. Begin with the “easy start,” then build up as tolerated using the pain rules above.
1. Sit-to-Stand (Chair Squat)
- Target: Quads, glutes; knee control.
- Easy start: 2 sets x 6–8 reps from a higher chair; hands on thighs as needed.
- Progress: Lower chair, pause 2 seconds at the bottom, 3 sets x 10–12 reps.
2. Step-Up (Low Step)
- Target: Quads, calves, hip stability.
- Easy start: 2 x 6–8 reps each leg; use a rail or bench for balance.
- Progress: Higher step, slow tempo up/down, 3 x 10 reps.
3. Hip Hinge (Deadlift Pattern) with Dowel or Light Weight
- Target: Glutes, hamstrings; spine-hip coordination.
- Easy start: 2 x 8 reps with a broomstick/dowel.
- Progress: Add a kettlebell/backpack, 3 x 10–12 reps with a 3–1–3 tempo.
4. Side-Lying Hip Abduction
- Target: Gluteus medius (key for knee alignment).
- Easy start: 2 x 8–10 reps each side.
- Progress: Ankle weight or band, 3 x 12–15 reps. Keep pelvis still.
5. Calf Raises (Double → Single)
- Target: Calf complex; propulsive strength for walking and stairs.
- Easy start: 2 x 10 reps both legs, steady pace.
- Progress: 3 x 12–15; then progress to single-leg; then add a backpack.
6. Terminal Knee Extension (TKE) with Band
- Target: VMO/quadriceps; knee control in stance.
- Easy start: 2 x 10 reps each leg with a light band behind the knee.
- Progress: 3 x 12–15, thicker band, 2–3 second squeeze at lockout.
Session flow:
- Warm-up: 5 minutes easy walk or stationary bike.
- Exercises: 20–25 minutes total.
- Cool-down: Gentle knee-to-chest, hip flexor stretch, calf stretch, 20–30 seconds each
7. Progression: How to Make Gains Safely
Follow this order of progression:
- Reps: Build to 12–15 reps with good form.
- Sets: Increase to 3–4 sets across the session.
- Tempo: Add pauses (2–3 seconds) and slower eccentric (down) phases.
- Range: Sit-to-stand from lower surfaces; deeper hinges/squats within pain rules.
- Load: Add bands, dumbbells, or a weighted backpack.
Weekly target:
- 2–3 strengthening days.
- Leave at least one day between strength sessions for the same muscles.
Signs you’re ready to progress:
- Pain ≤3/10 during exercise and settles within 24 hours.
You finish all sets/reps with solid form and breathing.
8. Daily Movement, Mobility, and Balance Add‑Ons
- Activity goal: Aim for at least 150 minutes/week of moderate activity (e.g., brisk walking) in bouts you can manage. Even 1-minute “exercise snacks” count.
- Balance break: Tandem stance (heel-to-toe) 30–45 seconds each side; single-leg balance near a bench; 2–3 sets daily.
- Mobility: Gentle hip flexor, quadriceps, and calf stretches post-walk or after your strength session.
Why this matters:
Strength + general activity + balance work improves pain, gait confidence, and independence—key outcomes repeatedly demonstrated in Australian OA programs like GLA:D. Used to support combined approach of strength, balance, and activity.
9. Daily Movement, Mobility, and Balance Add‑Ons
If you’re unsure where to start, worried about flare-ups, or you’ve tried on your own and keep stalling, a structured, supervised program can make all the difference.
GLA:D (Good Life with osteoArthritis: Denmark), delivered in Australia, combines:
- Evidence-based education about pain, OA, and load management.
- Supervised, progressive neuromuscular strength exercises.
- Tools for pacing, setting goals, and building lifelong habits.
Australian rollouts of GLA:D have shown meaningful reductions in pain and improvements in function and quality of life across community settings. At Sure Health Management in Malvern, the GLA:D Hip & Knee Pain Management Program provides tailored exercise coaching, technique feedback, and progressions you can trust—all underpinned by the best-available evidence.
Want guidance, accountability, and a plan that fits you? Explore the GLA:D program with Sure Health Management and join a community built around smart movement and steady progress.
9. FAQs
Question: Is pain during exercise a sign I’m making things worse?
- Anewse: Not necessarily. With OA and long-standing pain, mild-to-moderate discomfort during and shortly after exercise (≤5/10, settles within 24 hours) is considered safe and often part of the adaptation process.
Question: How long until I notice changes?
- Answer: Many people feel improvements in function within 2–6 weeks; pain changes often follow as strength and confidence increase. Structured programs like GLA:D commonly run for 6–8 weeks and report meaningful gains across Australian clinics.
Question: I have “bone-on-bone.” Can I still strengthen safely?
- Answer: Yes. Imaging doesn’t predict pain perfectly. Exercise is a first-line treatment and is safe when progressed with the pain rules. Supervised programs like GLA:D make it easier to get the dosage right.
Question: Should I walk or cycle on non-strength days?
- Answer: Absolutely. Low-impact cardio helps circulation, joint nutrition, and overall health. Keep it in the comfortable-to-moderate zone.
Question: What if stairs are my kryptonite?
- Answer: Prioritise sit-to-stand, step-ups, and calf raises. These build the exact capacities needed for stair climbing. Progress slowly and use rails initially.
9. Bring It Together: Your Next Step
You don’t have to “wait it out” or stop moving—quite the opposite. The safest path out of hip and knee pain usually includes:
- Pain-guided strengthening 2–3 times per week.
- Daily movement and simple balance work.
- Gradual, methodical progression.
If you want a proven, supportive framework, the GLA:D program—delivered by Sure Health Management in Malvern—puts you on track with education, supervised exercise, and a plan tailored to your goals. Ready to move with confidence? Join the program today.
Are you prepared to take control of your health and embrace a healthier, more energised lifestyle while improving your overall well-being?
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