GLA:D® Program Mernda — Hip & Knee Osteoarthritis

Hip or knee osteoarthritis slowing you down?

The GLA:D® program combines education and a structured exercise pathway to reduce pain, improve joint confidence and help you walk, climb stairs and stay active with less fear of flare-ups — delivered by a GLA:D®-trained physiotherapist in Mernda. The program is built to bridge the gap between best-practice guidelines and real-world results.

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Benefits

Why people choose GLA:D® for hip and knee OA

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Less pain, more control

GLA:D® helps you understand what’s driving your symptoms and how to improve them with safe, progressive loading and practical self-management.

Stronger legs for real life

Expect targeted strength and neuromuscular training that supports:

Walking longer without flare-ups

Stairs without dread

Getting up from chairs with confidence

Better balance and stability

Clear milestones

The program includes structured assessment and follow-up so you can measure progress and keep momentum.

Long-term confidence

You leave with a plan you can keep using well after the program ends — not just a few generic exercises.

Who It Helps

Is GLA:D® right for you?

The GLA:D® program may be a strong fit if you:

Have hip or knee osteoarthritis symptoms (confirmed or suspected).

Feel stiff, achy or “rusty” after sitting or first thing in the morning.

Notice pain with stairs, longer walks, squats or getting up from low chairs.

Want a structured alternative before considering injections or surgery.

Have tried random exercises before, but not a consistent, evidence-based plan.

You don’t need to be “fit” to start. The program is scaled to your current ability and built to progress safely.

How It Works

What to expect

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01. Initial assessment

We confirm your suitability and figure out your baseline. Your physio will:

Review your history, goals and current limitations

Assess hip/knee range of motion, strength and functional capacity

Complete outcome measures used in the GLA:D® model

Explain what OA is (and is not), and how we’ll approach your rehab

02. Education sessions

GLA:D® includes two structured education sessions that cover:

What osteoarthritis is and why pain can fluctuate

The role of exercise as first-line care

How to pace activity and manage flare-ups

When scans, medication or specialist input may be useful

How to keep moving confidently without “overprotecting” the joint

03. Supervised exercise pathway

You’ll complete a structured series of supervised sessions focused on:

Hip/knee and trunk strength

Joint control and stability

Functional movement patterns for daily life

Graduated exposure to the activities you care about most
The official Australian program structure includes 12 supervised exercise sessions delivered twice weekly, with review built into the pathway.

04. Follow-up and next-step plan

At your follow-up review, we:

Re-check function and symptom change

Confirm what to continue, what to progress and what to stop

Build your longer-term plan to maintain gains and reduce relapse risk