Strong & Steady

Moving Better, Living Better with Hip & Knee Osteoarthritis

If your hips or knees have been slowing you down — making moving in the morning difficult, the stairs a challenge, or the weekend walk feel like hard work — you’re far from alone. Osteoarthritis (OA) of the hip and knee is one of the most common conditions we see at The Sports Physio Clinic, and it affects people across all walks of life. The good news? There is a lot you can do about it. That’s exactly why we created our Strong & Steady classes.

What Is Osteoarthritis and Who Does It Affect?

Osteoarthritis is a condition where the cartilage within a joint — the smooth, protective tissue that cushions the ends of your bones — gradually wears down over time. As this happens, the joint can become painful, stiff and less able to absorb the loads we place on it every day.

Hip and knee OA is incredibly common. In Australia, over 2.1 million people live with osteoarthritis and the hip and knee are the joints most frequently affected. It typically shows up in people over 45, though it can occur earlier — particularly after a joint injury.

You might recognise it as:

• morning stiffness that takes a while to ease after you get up
• aching or pain in the hip or knee after sitting for a long time, or after activity
• a deep, sometimes grinding feeling in the joint
• swelling around the joint from time to time
• a feeling that the joint “gives way” or feels less reliable on the stairs or uneven ground

It’s important to know that OA is not just “wear and tear” that you have to put up with. While it can’t be reversed, its progression can absolutely be slowed — and your pain, strength and quality of life can be significantly improved with the right approach.

The Most Powerful Treatment for OA? Exercise.

This might surprise you. Many people with OA instinctively rest more, worried that movement will make things worse. But decades of research — and the experience of our physiotherapists — point clearly in the opposite direction.

Structured, progressive exercise is the most effective non-surgical treatment for hip and knee osteoarthritis.

Exercise helps by:

• strengthening the muscles around the hip and knee, which takes load off the joint itself
• improving your movement patterns, so you move more efficiently and put less stress on the cartilage
• reducing pain — not just during exercise, but in your everyday life
• improving balance and confidence reducing your risk of falls
• slowing the progression of OA symptoms over time

The evidence for this is robust. International research into structured exercise and education programs for OA has found that symptom progression was reduced by up to 32%. Strong & Steady is built on this same internationally recognised evidence base — our physiotherapists are experienced in leading OA exercise training programs and stay current with the best available research in joint health and rehabilitation.

People who exercise regularly with OA:

• report significantly less pain
• use less pain medication
• are better able to manage their daily activities and maintain independence
• are less likely to progress to surgery

In other words: moving more, in the right way, is one of the best things you can do for your joints.

Introducing Strong & Steady

Strong & Steady is our physiotherapist-supervised exercise program designed specifically for people living with hip and/or knee osteoarthritis. It runs at both our Narrabeen and West Pymble clinics, making it accessible across Sydney’s Northern Beaches and North Shore communities.

The program is built around two pillars: education and progressive exercise. Both matter, because understanding your condition makes you a more empowered participant in your own recovery.

What Does a Class Look Like?

Classes are small and supervised, meaning your physiotherapist knows you and your individual presentation. No one-size-fits-all. The exercises are specifically chosen to target the muscle groups that support the hip and knee, and they’re progressed gradually as your strength and confidence grow.

A typical session includes:

• a warm-up to prepare the joints and muscles for exercise
• neuromuscular training — exercises that improve the way your body controls and stabilises movement, which is crucial for taking load off a worn joint
• strengthening exercises targeting the glutes, quads, hamstrings, calf and hip stabilisers — the key muscles that “do the work” for your hip and knee joints
• balance and functional training — movements that mirror what you do every day: stepping, squatting, going up and down stairs
• a cool-down with gentle mobility & balance work

The exercises are adapted to your level. Whether you’re managing mild stiffness or more significant pain and movement limitation, the program is adjusted to meet you where you are — and progressively challenge you from there.

What You’ll Learn

Alongside the exercise sessions, Strong & Steady includes education about:

• what OA actually is (and what it isn’t)
• why exercise helps — and why rest alone doesn’t
• how to manage flare-ups and keep active in between classes
• how to protect your joints during everyday activities
• how to keep progressing independently after the program

This knowledge is what makes the gains last well beyond the classes themselves.

What Results Can You Expect?

Every person is different, but participants in our Strong & Steady program commonly report:

• less pain during daily activities and exercise
• greater strength in the lower limbs – particularly around the hip and knee
• more confidence on stairs, walking longer distances and more confidently on uneven ground
• better sleep due to reduced pain at night
• a return to activities they’d given up — whether that’s bush walking, playing with grandchildren, or simply getting through a full day without stopping

The results don’t happen overnight, but they are real and measurable. Most participants notice meaningful changes within 6–8 weeks.

Who Is Strong & Steady For?

Strong & Steady is ideal for you if:

• you have been diagnosed with hip or knee osteoarthritis (or suspect you may have it)
• you’re experiencing pain, stiffness, or reduced function in your hip or knee joint
• you’ve been told you “might need a knee replacement” and want to explore conservative options first
• you’ve had a hip or knee replacement and want to maintain strength and function long-term
• you’re keen to stay active but aren’t sure what’s safe to do

You do not need to be fit to start. The program is designed for people at all levels of baseline fitness and mobility.

If you’re unsure whether Strong & Steady is right for you, we’re happy to have a chat or arrange an initial physiotherapy assessment to find out.

Joining Strong & Steady is straightforward. Here’s how it works:

1. book an initial assessment with one of our physiotherapists at Narrabeen or West Pymble. This appointment allows us to understand your symptoms, assess your hip and knee, and confirm that the program is appropriate for you.
2. you do not need a referral but we welcome a relationship with your GP as they manage your OA care, it’s a great idea to keep them in the loop.
3. start the program at a time that suits you – we run two blocks of 5 weeks in each school term.

Costs & Rebates

Medicare – If your GP has set up a Chronic Disease Management (CDM) Plan (also known as an Enhanced Primary Care Plan), you may be eligible for Medicare rebates on your physiotherapy sessions — up to 5 allied health visits per calendar year. Your GP can help decide if this applies to you.

Private Health Insurance – Strong & Steady classes can attract rebates under most private health insurance policies that include physiotherapy. Check with your fund to confirm your level of cover.

DVA – We accept Department of Veterans’ Affairs (DVA) referrals.

For current class fees, please contact our Narrabeen clinic on 9981 4099 or our West Pymble clinic on 9418 2926.

Contact us today to find out more!!