A Structured Online Physiotherapy Program for Ongoing Knee Problems

For people with persistent knee pain who feel stuck and want a clear rehabilitation plan to get back to the activities they enjoy—with expert guidance every step of the way.

For people with persistent knee pain who feel stuck and want a clear plan to get back to the activities they enjoy.

Designed to support people experiencing:

Persistent knee pain or flare-ups

Arthritis and “wear and tear” symptoms

Meniscal irritation and stiffness

Reduced confidence with walking or activity

Ongoing weakness or instability

Difficulty staying consistent with rehabilitation

Online physiotherapy-led rehabilitation from home with clear guidance on how to help your knee safely

You’ll be guided throughout by Chartered Physiotherapist Kirsty Harris, with clear support to help you get back to the activities that matter to you and move with more confidence

You’ll be guided throughout by Chartered Physiotherapist Kirsty Harris, with clear support to help you move with more confidence

✔ HCPC Registered Chartered Physiotherapist

✔ 20+ Years Clinical Experience

✔ Designed for Persistent Knee Pain

✔ Structured Support To Help You Stay Consistent

Does This Sound Familiar?

You may still be trying to stay active and manage day-to-day life…

…but your knee symptoms are becoming harder to ignore.

Maybe you:

  • Feel stiff when getting up from sitting

  • Avoid certain activities because of your knee

  • Notice swelling or aching after walking or activity

  • Feel less confident on stairs or uneven ground

  • Worry about flare-ups interrupting daily life

  • Feel frustrated by ongoing weakness or instability

  • Struggle to stay consistent with exercises or rehabilitation

  • Quietly wonder whether your knee will continue getting worse

  • Feel stiff when getting up from sitting

  • Avoid activities because of your knee

  • Notice swelling or aching after activity

  • Feel less confident climbing on stairs

  • Worry about walking on uneven ground

  • Worry about flare-ups interrupting life

  • Feel frustrated by weakness & instability

  • Struggle to stay consistent with rehab

  • Worry that your knee will get worse

For many people, the problem is not simply “wear and tear” alone.

The bigger issue is often:

  • Reduced confidence

  • Loss of strength

  • Fear of movement or flare-ups

  • Inconsistent rehabilitation

  • Lack of ongoing structure and support

Many people are told to:

"rest, take painkillers, or simply accept knee pain as part of getting older".

But in many cases, with the right structured rehab and ongoing support, it may be possible to improve strength, confidence, movement and long-term function.

Why Many People Stop Progressing:

  • Flare-ups interrupt momentum

  • Exercises become repetitive or difficult to maintain

  • Motivation drops over time

  • Uncertainty develops around what exercises are safe

  • Progress can feel inconsistent

  • Support and structure are often limited between appointments

This program was designed differently.

The Program Combines:

  • Structured progressive rehabilitation

  • Guided weekly exercise sessions

  • Ongoing education and support

  • Practical strategies for managing flare-ups

  • Progress tracking and outcome monitoring

  • Support designed to help patients stay consistent long term

Because long-term improvement is often not simply about knowing which exercises to do....

It's about having the right structure, guidance and support to keep moving forward with confidence.

Experiences From Participants Using The Program

Participants using the program have reported improvements in confidence, strength, movement and understanding how to better manage ongoing knee symptoms.

★ ★ ★ ★ ★

“Due to a historic sports injury, arthritis developed in both my knees, leading to a total left knee replacement in September 2024 and discussions regarding a partial replacement on the right side in the coming years. The replacement surgery went well, and Kirsty provided guidance, encouragement and a specific exercise programme beforehand to help ensure I was in the best possible shape going into surgery. Following the operation, the Complete Knee Physiotherapy pathway has been a real game changer. It has helped strengthen the muscles around my knee, improving stability, flexibility and confidence with movement. Importantly, my right knee symptoms have not worsened and I have been able to delay further surgery. I would strongly recommend the pathway to anybody managing ongoing knee problems.”

Antony, 64 — Berkshire
Arthritis, previous sports injury and knee replacement surgery
★ ★ ★ ★ ★

“I would highly recommend Kirsty’s Complete Knee Physiotherapy Plan. Following a car accident several years ago, my knee always felt weak and I never fully trusted it to support my weight — particularly during more sudden movements or when stepping down from height. Since completing the pathway, this has changed significantly. My knee now feels much stronger, more flexible and far more reliable, and I feel considerably more confident in its capabilities. At one stage, my consultant had mentioned the possibility of needing a knee replacement later in life. However, completing the programme has genuinely made me feel this may no longer be necessary. The pathway was hard work initially, and at first I wondered what I had got myself into. But quite quickly I began noticing improvements in how my knee felt and the exercises gradually became easier. Finishing the program gave me a huge boost in confidence and I now feel far more positive about my long-term mobility and future activity levels. Hard work — but absolutely worth it.”

Carrie, 59 — Berkshire
Post-traumatic knee weakness and reduced confidence
★ ★ ★ ★ ★

“Having experienced lifelong challenges following a knee reconstruction as a child, I was unsure how best to manage recovery after tearing the meniscus in my other knee — particularly whilst still protecting my weaker side. After being introduced to Kirsty’s Complete Knee Physiotherapy Plan and seeing the simple-to-follow structure alongside Kirsty’s extensive physiotherapy experience, I decided to sign up. Each session provided clear guidance and demonstrations for every exercise, supported by easy-to-understand educational material and interactive support sessions where I could ask questions or discuss concerns as they arose. As I progressed through the program, I noticed not only improvement in my healing meniscus, but also significant improvements in my longer-term knee condition. Although it remains my weaker side, I developed levels of strength, stability and confidence I had never experienced before. Completing the pathway around my normal daily life — including being able to pause sessions whilst on holiday — made the program realistic and manageable to follow consistently. I now feel far more positive and confident about my long-term mobility and future activity levels. Thank you Kirsty — the pathway has genuinely changed how I feel about my knees moving forward.”

Andy, 52 — Berkshire
Previous knee reconstruction and meniscal injury
★ ★ ★ ★ ★

“Having experienced knee pain on and off for some time, I decided to sign up for Kirsty’s Complete Knee Physiotherapy Plan. As someone who has never been particularly keen on exercise, I initially found parts of the program challenging. However, it was well worth persevering. My knees now feel much stronger and less painful, my balance has improved considerably and my legs feel far stronger overall. The pathway also helped me better understand the benefits of physiotherapy-led rehabilitation, and I have continued some of the exercises to help maintain my strength and balance long term.”

Rik, 66 — Berkshire
Ongoing knee pain, weakness and reduced balance

Results vary depending on symptoms, consistency and medical history.

Start With 7 Days to Experience the Program.

Begin today with a quick safety check that takes under a minute.

Included in The Complete Knee Physiotherapy Plan:

Unlike individual physiotherapy appointments or generic exercise plans, this program combines rehabilitation, education, support and expert guidance, all in one place.

Guided Rehabilitation

3 progressive sessions a week, adapting to your symptoms so you keep moving forward.

Ongoing Support

Ask questions and talk through flare-ups with Kirsty throughout the program, with AI support on hand too.

Progress Tracking

Monitor changes in pain, confidence, strength and function throughout the rehabilitation program.

Guided Rehabilitation

Structured progressive rehabilitation sessions designed to improve strength, confidence, mobility and long-term knee function.

Weekly Live Support Sessions

Ask questions, discuss flare-ups and receive ongoing physiotherapy guidance throughout your rehabilitation journey.

Progress Tracking

Monitor changes in pain, confidence, strength and function throughout the rehabilitation pathway.


Regular Updates

Regular updates and new content added to the program so it keeps developing as you progress.

Education

Bitesize presentations to help you understand your knee and manage symptoms with confidence.

Staying Consistent

A structured 12-week program that keeps you motivated and on track, even through setbacks.

Education & Self-Management

Educational videos and resources designed to help patients better understand knee pain, recovery and long-term management strategies.

Rehabilitation From Home

Complete rehabilitation sessions from home at times that fit around work, family and day-to-day life.

Ongoing Support & Accountability

Educational videos and resources designed to help patients better understand knee pain, recovery and long-term management strategies.

Included in The Complete Knee Physiotherapy Plan:

Included in The Complete Knee Physiotherapy Plan:

Unlike individual physiotherapy appointments or generic exercise plans, this program combines rehabilitation, education, support and expert guidance, all in one place.

Guided Rehabilitation

3 progressive sessions a week, adapting to your symptoms so you keep moving forward.

Ongoing Support

Ask questions and talk through flare-ups with Kirsty throughout the program, with AI support on hand too.

Progress Tracking

Monitor changes in pain, confidence, strength and function throughout the rehabilitation program.

Guided Rehabilitation

Structured progressive rehabilitation sessions designed to improve strength, confidence, mobility and long-term knee function.

Weekly Live Support Sessions

Ask questions, discuss flare-ups and receive ongoing physiotherapy guidance throughout your rehabilitation journey.

Progress Tracking

Monitor changes in pain, confidence, strength and function throughout the rehabilitation pathway.


Regular Updates

Regular updates and new content added to the program so it keeps developing as you progress.

Education

Bitesize presentations to help you understand your knee and manage symptoms with confidence.

Staying Consistent

A structured 12-week program that keeps you motivated and on track, even through setbacks.

Education & Self-Management

Educational videos and resources designed to help patients better understand knee pain, recovery and long-term management strategies.

Rehabilitation From Home

Complete rehabilitation sessions from home at times that fit around work, family and day-to-day life.

Ongoing Support & Accountability

Educational videos and resources designed to help patients better understand knee pain, recovery and long-term management strategies.

Meet Kirsty Harris

Chartered Physiotherapist &

Musculoskeletal Rehabilitation Specialist

"With over 20 years of experience across the NHS, private practice, elite sport and military rehabilitation, I've helped thousands of patients manage and overcome knee pain and dysfunction.

Time and again, I've seen just how difficult it is for patients to stay consistent with their rehabilitation — especially when confidence dips as symptoms flare, when progress stalls, or when things simply don't seem to be moving fast enough.

It's rarely about a lack of effort. More often it's the gaps between appointments — the flare-ups that derail momentum, the uncertainty about what's safe to do, the motivation that's hard to sustain alone — that get in the way of real, lasting progress.

That's the gap I designed this program to close. The Complete Knee Physiotherapy Plan brings together guided rehabilitation, education and ongoing support — all from home — so you're never navigating those ups and downs on your own."

Meet Kirsty Harris

Chartered Physiotherapist &

Musculoskeletal Rehabilitation Specialist

"With over 20 years of experience across the NHS, private practice, elite sport and military rehabilitation, I've helped thousands of patients manage and overcome knee pain and dysfunction.

Time and again, I've seen just how difficult it is for patients to stay consistent with their rehabilitation — especially when confidence dips as symptoms flare, when progress stalls, or when things simply don't seem to be moving fast enough.

It's rarely about a lack of effort. More often it's the gaps between appointments — the flare-ups that derail momentum, the uncertainty about what's safe to do, the motivation that's hard to sustain alone — that get in the way of real, lasting progress.

That's the gap I designed this program to close. The Complete Knee Physiotherapy Plan brings together guided rehabilitation, education and ongoing support — all from home — so you're never navigating those ups and downs on your own."

Meet Kirsty Harris

Chartered Physiotherapist &

Musculoskeletal Rehabilitation Specialist

"With over 20 years of experience across the NHS, private practice, elite sport and military rehabilitation, I've helped thousands of patients manage and overcome knee pain and dysfunction.

Time and again, I've seen just how difficult it is for patients to stay consistent with their rehabilitation — especially when confidence dips as symptoms flare, when progress stalls, or when things simply don't seem to be moving fast enough.

It's rarely about a lack of effort. More often it's the gaps between appointments — the flare-ups that derail momentum, the uncertainty about what's safe to do, the motivation that's hard to sustain alone — that get in the way of real, lasting progress.

That's the gap I designed this program to close. The Complete Knee Physiotherapy Plan brings together guided rehabilitation, education and ongoing support — all from home — so you're never navigating those ups and downs on your own."

How The Program Works

1. Complete Your Initial Screening

Quick safety screening and immediate access to your first rehabilitation sessions.

1. Complete Your Initial Screening

Quick safety screening and immediate access to your first rehabilitation sessions.

2. Explore The Program Free For 7 Days

Receive 7 days of access to the rehabilitation program, education and support with no upfront payment required.

2. Explore The Program Free For 7 Days

Receive 7 days of access to the rehabilitation program, education and support with no upfront payment required.

3. Continue With The Full Program

If you decide its a good fit for you - continue into the full structured 12-week rehabilitation program designed to support long-term improvement and confidence.

If you decide the program isn't for you - simply don't upgrade to the full program & your access will end after the free 7-day trial.

Full program access: £360 (instalment payments available)

3. Continue With The Full Program

Continue into the structured 12-week rehabilitation program designed to support long-term improvement and confidence.

Full program access: £360

4. Progress Through Your Rehabilitation Program

Follow guided rehabilitation sessions designed to progressively improve strength, mobility, confidence and long-term knee health, and access ongoing physiotherapy support throughout the entire program.

4. Progress Through Your Rehabilitation Plan

Follow guided rehabilitation sessions designed to progressively improve strength, mobility, confidence and long-term knee health.

5. Monitor Your Progress

Track changes in pain, strength, confidence and day-to-day function throughout the program.

5. Monitor Your Progress

Track changes in pain, strength, confidence and day-to-day function throughout the program.

How The Program Works

1. Complete Your Initial Screening

Quick safety screening and immediate access to your first rehabilitation sessions.

1. Complete Your Initial Screening

Quick safety screening and immediate access to your first rehabilitation sessions.

2. Explore The Program Free For 7 Days

Receive 7 days of access to the rehabilitation program, education and support with no upfront payment required.

2. Explore The Program Free For 7 Days

Receive 7 days of access to the rehabilitation program, education and support with no upfront payment required.

3. Continue With The Full Program

If you decide its a good fit for you - continue into the full structured 12-week rehabilitation program designed to support long-term improvement and confidence.

If you decide the program isn't for you - simply don't upgrade to the full program & your access will end after the free 7-day trial.

Full program access: £360 (instalment payments available)

3. Continue With The Full Program

Continue into the structured 12-week rehabilitation program designed to support long-term improvement and confidence.

Full program access: £360

4. Progress Through Your Rehabilitation Program

Follow guided rehabilitation sessions designed to progressively improve strength, mobility, confidence and long-term knee health, and access ongoing physiotherapy support throughout the entire program.

4. Progress Through Your Rehabilitation Plan

Follow guided rehabilitation sessions designed to progressively improve strength, mobility, confidence and long-term knee health.

5. Monitor Your Progress

Track changes in pain, strength, confidence and day-to-day function throughout the program.

5. Monitor Your Progress

Track changes in pain, strength, confidence and day-to-day function throughout the program.

How The Program Works

1. Complete Your Initial Screening

Quick safety screening and immediate access to your first rehabilitation sessions.

1. Complete Your Initial Screening

Quick safety screening and immediate access to your first rehabilitation sessions.

2. Explore The Program Free For 7 Days

Receive 7 days of access to the rehabilitation program, education and support with no upfront payment required.

2. Explore The Program Free For 7 Days

Receive 7 days of access to the rehabilitation program, education and support with no upfront payment required.

3. Continue With The Full Program

If you decide its a good fit for you - continue into the full structured 12-week rehabilitation program designed to support long-term improvement and confidence.

If you decide the program isn't for you - simply don't upgrade to the full program & your access will end after the free 7-day trial.

Full program access: £360 (instalment payments available)

3. Continue With The Full Program

Continue into the structured 12-week rehabilitation program designed to support long-term improvement and confidence.

If you decide the program isn't for you - simply don't upgrade to the full program & your access will end after the free 7-day trial.

Full program access: £360

4. Progress Through Your Rehabilitation Plan

Follow guided rehabilitation sessions designed to progressively improve strength, mobility, confidence and long-term knee health, and access ongoing physiotherapy support throughout the entire program.

4. Progress Through Your Rehabilitation Plan

Follow guided rehabilitation sessions designed to progressively improve strength, mobility, confidence and long-term knee health.

5. Monitor Your Progress

Track changes in pain, strength, confidence and day-to-day function throughout the program.

5. Monitor Your Progress

Track changes in pain, strength, confidence and day-to-day function throughout the program.

Frequently Asked Questions

Do I need to complete forms before starting?

Before starting, you’ll complete a quick safety check (takes about a minute) to help make sure the program is appropriate for you.

If you choose to continue after your 7-day access, you’ll then complete your full clinical baseline, including strength tests and progress measures.

Will I have access to Kirsty during the program if I have questions or concerns?

Yes — absolutely. This is not a self-serve exercise library where you are left to manage things alone.

Throughout the 12-week program, you can send me messages through the Q&A Hub and I actively encourage you to ask any questions, discuss any concerns, and access my guidance as you work your way through your rehab journey.

I check the Q&A Hub every day and I will reply to messages within 24 hours - and usually within a couple of hours.

I work inside the platform most days updating the program content and monitoring how patients are progressing, so I can step in with support if patients begin to fall behind or struggle.

I have designed the program to combine the flexibility of online rehabilitation with the reassurance of ongoing expert physiotherapy support.

Will I be automatically charged after seven days?

No — you will not be charged automatically after the free 7-day access period.

If you decide the pathway feels right for you, you can choose to upgrade and continue into the full 12-week rehabilitation program (£360).

Flexible payment options including Klarna and Clearpay are available at the checkout if you prefer to pay in this way.

Do I need a referral to join?

No — you do not need a referral. This is a physiotherapist-led self-referral program designed for people with ongoing knee pain, arthritis or post-operative recovery.

If you have been referred into the program by your consultant or GP please let me know via email or the Q&A Hub - that way, with your consent I will prepare a discharge summary for your referee at the end of you program.

Is this suitable if I have arthritis or “wear and tear”?

In most cases, yes.

Progressive strengthening is one of the most effective ways to improve knee function, confidence and long-term movement in people with osteoarthritis and “wear and tear” symptoms.

If you have any specific questions about your individual knee condition please feel free to ask me via the Q&A Hub inside the platform, or via email at [email protected]

Is this suitable after knee surgery?

Often, yes — depending on your stage of recovery and your consultant’s guidance.

Many people use the program to help rebuild strength, confidence and stability following knee surgery.

If you have any specific questions about your individual knee surgery please feel free to ask me via the Q&A Hub inside the platform, or via email at [email protected]

What if my knee flares up during the program?

Flare-ups can happen during rehabilitation — especially when returning to movement after a long period of pain or stiffness.

The program helps you understand how to adjust exercises, manage flare-ups safely and continue progressing without panicking or stopping completely.

If you experience any symptoms that you are not sure about during the program, please contact me via the Q&A Hub to let me know. That is exactly what the Q&A Hub is there for - so that I can support you as you progress through your rehab journey and we can work together to overcome issues along the way. If necessary, I will also advise you to seek more specific medical support as appropriate.

Do I need equipment?

For your initial 7-day access, you’ll only need simple household items such as:

- a chair

- stairs or a step

- a mat or a firm bed

If you continue into the full 12-week program, a resistance band is included in your welcome pack and introduced from Week 2 onwards.

Everything is designed to be practical, achievable and home-based.

How much time do I need each week?

Most people complete:

- 3 guided exercise sessions per week

- each under 60 minutes

The program also includes short regular update sessions, recorded as videos & added to the Q&A Hub. This is where I answer questions or share information that the wider group might find helpful.

The Patient Knowledge Centre is also continually updated with new video presentations and PDFs for you to explore in your own time. These are delivered as bite-sized education sessions designed to help you better understand your condition, symptoms and management techniques.

What if I have a holiday coming up or I am unwell during the program? Will I still be able to complete the entire program?

Yes, absolutely. 12 weeks is a long time and life is bound to get in the way at some point.

Whilst it is always best to be as consistent as possible with your rehab sessions, missing the occasional week or 2 isn't the end of the world - just let me know in the Q&A Hub and we will make sure you know how to approach getting back to the program after your short break.

There will not be a hard stop at the end of 12-weeks so you will be able to complete the entire program even if you have taken a couple of weeks out along the way.

Is this personalised to me?

The exercise sessions follow the same structured 12-week pathway for everyone, but each exercise includes variations to make it easier or harder — so you can adjust the level to suit your current symptoms and ability as you go.

Individual guidance comes through the Q&A Hub. If you're unsure which variation of the exercise is right for you, or your knee flares up after a session, let me know so I can provide guidance and support to address your individual concerns.

Whilst the program and the exercise sessions have been structured to provide the most effective rehabilitation journey, how you move through the program is shaped by you and your knee, with individual guidance available through the Q&A Hub whenever you need it.

What if I'm not confident with technology?

That’s absolutely fine — many participants would not consider themselves tech-savvy.

The platform is designed to be simple to use and clearly structured. You can pause, rewind and replay exercise videos as needed.

Once you enrol and complete the short onboarding, you’ll have access to a structured dashboard showing exactly what to do each week.

If you ever get stuck or have any questions you can either send them to me in the Q&A Hub or email me at [email protected]

How quickly will I see results?

Results vary depending on symptoms, consistency and medical history.

Many participants begin noticing improvements in pain, confidence and movement within the first few weeks.

Strength and long-term function typically develop progressively across the full 12 weeks and you will notice a change in the exercise sessions from the foundations sessions we do initially - to the harder sessions that we progress towards as strength and function improves throughout the program.

What if this doesn't work for me?

Every knee is different. The program progresses gradually and includes outcome tracking, so you can clearly see how your knee is responding.

If it becomes clear during onboarding that the program is not appropriate for you, you’ll be advised before starting.

Begin With 7 Days Free to See If It Feels Right for Your Knee

After that, you can decide whether to continue into the full 12-week rehabilitation program (£360).

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