Enabling Self-management and Coping
with Arthritic Pain using Exercise

Exercise videos 

(from the ESCAPE-pain app for knees and hips)

These exercise videos were developed for the ESCAPE-pain digital tools, the app and ESCAPE-pain Online (our web-based app). The digital tools are free resources produced in the NHS by the Health Innovation Network and Salaso Solutions Ltd.

The digital tools replicate the face-to-face ESCAPE-pain programme for knees and hips. If you don’t wish to follow a structured programme, such as the app or web app, you can use these exercise videos below. They are also useful if you would just like a reminder of how to do a particular exercise. The videos are stand-alone and don’t have timers built-in nor do they ask you to record the number of repetitions you are able to complete.

The videos were designed so that these exercises could be done in a home setting using everyday household items like chairs or steps. They are simple and easy to follow with audio instructions. Just click on each video to get started. If you want to view the exercise in full screen mode, click on the bottom right hand corner of each video where you can see a small square.

You don’t have to do them all, choose a few you find easy, then add or drop exercises as you want. If some are too difficult, don’t continue to do them. If you find one causes you discomfort that lasts for more than a day or two, don’t continue with that exercise. Try and do them at least twice a week but you can do them more often (several times a day) if you want.


Our Top Tips to consider before starting to exercise


  • Always ensure you are stable and safe when doing any exercise – speak to your doctor if you are concerned about anything.
  • Exercise does not cure arthritis - you will continue to have episodes of pain, but this pain is unrelated to exercising and activity.
  • Start a new exercise slowly and cautiously - begin with gentle, low impact exercises that do not cause pain.
  • You will need to work hard but without causing prolonged pain or discomfort - if an exercise causes knee pain, discomfort or swelling that lasts for two days or wakes you at night, don’t exercise for a couple of days, then resume the exercises leaving out exercises you think may be causing the pain - you can always include them in the future if you want.
  • Do the exercises using well-controlled movement rather than doing lots of them.
  • Gradually increase the time spent exercising - over days, weeks and months.
  • Set yourself realistic goals about the activity level you expect to achieve - targets that are too ambitious cause disappointment and de-motivation. As you achieve your initial targets these should be re-assessed and more challenging, but still achievable, targets set. To help you achieve these goals go as far as deciding exactly what, when, where and for how long you are going to do the exercises/activities for each coming week.
  • Write down and tell people your goals – a public declaration will encourage you, put these in an obvious place (e.g. on a fridge) to remind you what you plan to do.
  • If you experience painful days rest until the pain subsides then resume exercising gently.
  • Exercises do not have to be done in one session - little and often is just good as one strenuous session.


Physical Activity Guidelines for Older Adults


The guidance from Public Health England is for older adults (aged 65 and over) to do some type of physical activity every day. Any activity is better than none. The more you do the better, even if it's just light activity.

  • do activities that improve strength, balance and flexibility on at least 2 days a week
  • do at least 150 minutes of moderate intensity activity a week – this can be broken up into 10-minute chunks
  • reduce time spent sitting or lying down and break up long periods of not moving with some activity


Remember to speak to your GP if you have any concerns about exercising.

For more ideas on keeping active at home please visit the Useful links: Physical Activity page on our website.

Please contact hello@escape-pain.org with any questions.



Sit to stand                                                            


Heel slides 






Knee wedge     


Step ups






Squats at bar/ table 


Hamstring stretch - standing






Quadriceps against theraband resistance


Foot alphabet 





Hamstring stretch sitting 


Standing on one leg






Wall squats slides


Theraband hip back






Step downs 


Isometric squats 





Theraband hip out

Static exercise bike 



Page last reviewed: 07 October 2021. Page last updated: 7 October 2021. Next review date: December 2021