Neutral Bay · Non-Surgical Care
Knee Arthritis Treatment in Neutral Bay
Surgery isn't the only option. We build individualised, non-surgical management plans for knee osteoarthritis — and support you through surgery if it comes to that.
No referral required. Suite 4, 196 Military Rd, Neutral Bay.
The RACGP strongly recommends exercise therapy, patient education and weight management as first-line treatment for knee osteoarthritis — before medication or surgery is considered, at any severity.
RACGP Guideline for the Management of Knee and Hip Osteoarthritis, 2nd Edition
Knee arthritis is manageable
Osteoarthritis is often described as wear and tear, which makes it sound like something you can only wait out. That framing isn't accurate, and it isn't helpful.
Cartilage changes are part of the picture, but so are muscle strength, load tolerance, movement patterns and how sensitised the joint has become. Those things respond to training. That's why exercise therapy consistently outperforms rest, and why the strength of your quadriceps is often a better predictor of how your knee feels than what shows up on a scan.
An X-ray tells us about structure. It doesn't tell us what your knee is capable of, and it doesn't determine what happens next.
Our Clinical Pathway
Three stages. You'll fit into one of them.
Wherever you are — trying to avoid surgery, preparing for it, or recovering from it — there's a structured program for that stage.
Non-Surgical Management
For knee OA at any grade, when you want to stay active and avoid or delay surgery.
- GLA:D® neuromuscular program
- Progressive resistance training
- Weight management support
- Cardiovascular fitness
- Pain science education
- Load management strategies
- Ongoing review and monitoring
Pre-Surgical Optimisation
For surgery that's booked or anticipated. Ideally started at least six weeks beforehand.
- Six-week minimum program
- Restore range of motion
- Maximise pre-op quadriceps strength
- Surgical education and expectation setting
- Post-op planning done in advance
- Learn your post-op exercises before surgery
- Psychological readiness support
Recovery & Restoration
Structured rehabilitation from Day 14 onwards, through to return to activity.
- One-on-one sessions from Week 2 through Week 12
- Swelling and pain management
- Range of motion restoration
- Criteria-based progression milestones
- GLA:D® class rehab where appropriate
- Return to activity clearance
- Personalised long-term gym plan
If surgery is part of your path
Some knees need replacing. We prepare you for it and rebuild you afterwards.
Partial Knee Replacement
Pre-op prehab and full post-operative rehabilitation. Suited to isolated compartment disease in active patients.
Total Knee Replacement
Minimum six-week prehab, then a structured one-on-one program through to twelve weeks with criteria-based return to activity.
Bilateral TKR
Staged planning — recovery of the first knee integrated with prehab preparation for the second.
Specialist Navigation
If you need a surgical opinion, we can direct you to orthopaedic and sports medicine pathways.
One option within Stage 01
The GLA:D® Program
Good Life with osteoArthritis from Denmark
GLA:D® is a neuromuscular exercise and education program developed in Denmark and now delivered across Australia, Canada and Europe. It's recommended by the RACGP as first-line treatment for knee osteoarthritis.
It won't suit everyone, and it isn't the only route through Stage 01 — but for a lot of people it's the most direct one. Every class at Step Ahead is run by a GLA:D® certified physiotherapist and capped at four participants, so it stays close to individual attention.
Initial Assessment
One-on-one with your physio. Baseline measures, goal setting and health fund check.
Two Education Sessions
OA science, pain education and self-management strategies.
Twelve Exercise Classes
Supervised neuromuscular training, twice weekly for six weeks. 60 minutes, maximum four participants.
Follow-Up Review
One-on-one review. Progress measured, long-term plan set.
26–33%
reduction in pain intensity, across 28,370 patients in Australia, Canada and Denmark
GLA:D International Registry
50%
of knee participants reduced pain medication use at 12 months
GLA:D Australia, 2023
3 in 4
who wanted surgery before starting no longer desired it at 12-month follow-up
Barton, 2021
Weekly Class Schedule
Monday
9:00 AM
Tuesday
12:00 PM
Wednesday
9:00 AM
Thursday
10:30 AM
Friday
9:00 AM
Classes run every weekday. Contact us to check availability and book your spot.
Enquire About a ClassPrivate Health & Rebates
Sessions are claimable through most private health funds with appropriate extras cover. We'll check your rebate with you at your initial assessment.
HCF members: eligible members may be able to access the GLA:D® Knees program at no out-of-pocket cost through HCF's No-Gap program. Contact HCF directly to confirm eligibility before booking.
Your first appointment
A full history — what your knee stops you doing, not just where it hurts
Objective baseline measures: strength, range, function
A clear explanation of what's going on and what's driving it
Which stage of the pathway you sit in, and why
A written plan with the next steps mapped out
Around 45 minutes, one-on-one. No referral needed — you can book directly.
Mitch Lockley
APA Titled Sports & Exercise Physiotherapist · Director, Step Ahead Sports Physio · GLA:D® Certified Provider
Postgraduate-qualified in sports and exercise physiotherapy — a credential held by fewer than 5% of Australian physiotherapists — with a clinical focus on knee rehabilitation, from conservative osteoarthritis management through to post-surgical recovery.
David Phelan
Senior Physiotherapist · GLA:D® Certified Provider
David trained at Trinity College Dublin and spent over three years at the UPMC Sports Surgery Clinic — one of the world's leading orthopaedic and sports medicine centres — working alongside surgeons on complex post-operative knee cases. He brings extensive pre- and post-operative knee rehabilitation experience to the GLA:D® program.
Start with an assessment
You'll leave knowing which stage you're in, what the plan is, and what happens next.
Suite 4, 196 Military Rd, Neutral Bay NSW 2089 · stepaheadphysio@outlook.com · Recover. Restore. Rebuild.