Do you have knee or hip pain? ESCAPE-pain is an education and exercise programme for people with chronic joint pain or osteoarthritis.

ESCAPE-pain is an education and exercise programme for people with chronic joint pain or osteoarthritis.

Sometimes called the 'knee or hip class', ESCAPE-pain is a rehabilitation programme designed to reduce pain and disability for people who:

  • Are typically over 45 years of age
  • Knee and/or hip Osteoarthritis or
  • Knee and/or hip pain for at least 3 months

Through ESCAPE-pain I've still got my livelihood

Hear from one of our ESCAPE-pain participants Michael who shares his journey.

Gorse Covert ESCAPE-pain group in Loughborough receiving their graduation certificates.

Gorse Covert ESCAPE-pain group in Loughborough receiving their graduation certificates.

Whitwick and Coalville Leisure Centre ESCAPE-pain participants receiving their certificates

Whitwick and Coalville Leisure Centre ESCAPE-pain participants receiving their certificates

I have benefited 100% from the class. My knee is much improved and I have a training programme to help me with the rest of my life.

What will I get from attending ESCAPE-pain?

Information, advice and support from a Physiotherapist or exercise professional to help better manage your chronic joint pain and lead a more active life.

A group exercise programme tailored to your individual needs and a chance to socialise with and learn from other people living with arthritis.

How does the programme work?

You will attend two classes a week for 6 weeks, for a total of 12 classes. Each class starts with a brief (20 minutes) discussion around a set theme, (i.e. pain; what it is, simple ways to reduce it using heat, ice or rest-activity cycling). This is then followed by 40 minutes of a circuit type exercise programme.

It is important to commit to attending all 12 of the sessions in order to gain the benefits of the programme.

How do I sign up?

Please review the local venue and timetable opportunities below and click the relevant self-referral link. You'll then be asked a few questions to ensure ESCAPE-pain will be appropriate to your needs. A local co-ordinator will contact you shortly after you have completed the self-referral questionnaire.

Use these quick links to get you to a venue timetable quicker:

Frequently asked Questions - all you need to know about ESCAPE-pain

Will there be other people like me there?

Yes, everyone attending ESCAPE-pain will have a clinical diagnosis of osteoarthritis in one or both of their hips or knees, and/or be in chronic pain in one or both of their hips or knees.

I thought moving more would make things worse?

Some people think that being more active will increase their pain, but after 1-2 sessions you will learn that exercise isn't painful, and start to feel the benefits – be better able to do the exercises, feel more confident and more in control.

Am I too old for it to make any difference?

Physical activity benefits anyone at any age. It's never too late to become more active.

Isn't rest the best thing for joint pain?

No. To prolong the life of a joint you need to be physically active. Strong, well-coordinated muscles are a necessity, not a luxury. They protect your joint and can delay, even prevent, pain and disability, maintaining your independence and dignity.

Do I need to do every activity during each session?

The course facilitator will work with you encouraging you to try to do as many exercises as you can, taking rest in between. The facilitator will work with you to make you more comfortable and confident in your abilities and to progress on the exercises that you do each session.

I have other health conditions. Can I still attend?

We oversee the delivery of the programme and provide training to healthcare providers who are interested in running classes. We aren't a healthcare provider and therefore are unable to give you specific advice on your condition.

We generally advise that if you have other medical conditions that prevent you from taking part in exercise programmes (such as unstable heart conditions, severe angina, blood pressure, your doctor has recently been altering your medication, you often fall or exercise makes you very breathless very soon after you begin to exercise), you should seek advice from your GP, nurse or other healthcare practitioner.

What should I do before my first class?

In order to make sure the programme continues to be successful, you'll be asked to complete some questionnaires about your pain and management during your first class. You'll also be asked to complete questionnaires again at the end of the 6-week programme. This information is useful to see how much progress you have made, and to keep track of how ESCAPE-pain is helping people.

Please be sure to wear some loose-fitting clothing and comfortable shoes, and bring along a water bottle (you will be completing some exercise circuits), and reading glasses (if required).

Will this programme make me pain free?

ESCAPE-pain is unlikely to completely remove any pain in your hips and knees. It helps people understand their condition, teaches them simple things they can help themselves with, and takes them through a progressive exercise programme so they learn how to cope with pain better.

How much does it cost?

ESCAPE-pain is fully funded for eligible participants.

Can I join after the first session?

ESCAPE-pain groups are closed cohorts meaning participants aren't typically invited to attend after a group has begun. If this is the case, you will usually be offered a place on a future cohort.

I have hip and/or knee pain but younger than 45 years of age, can i still participate?

ESCAPE-pain's age inclusion criteria is for guidance, not an absolute and is in line with NICE guidelines which describe the key features of OA to be those who:

• are 45 or over and
• have activity-related joint pain and
• have either no morning joint-related stiffness or morning stiffness that lasts no longer than 30 minutes.


Exceptions can be made if you are under 45, but in these cases, it would be advisable for your symptoms to be assessed by a medical professional first. All prospective participants under 45 that want to attend ESCAPE-pain will be reviewed on a case-by-case basis to ensure they meet the eligibility criteria.

I've had pain in my hip and/or knee for longer than 3 months but without a diagnosis of Osteoarthritis, can i still attend?

Yes, if you've had knee and/or hip pain for longer than 3 months but haven't been diagnosed with Osteoarthritis, you can still attend the ESCAPE-pain programme.

What happens if i cant attend all 12 sessions?

If you are offered a place on an ESCAPE-pain programme it's important you commit to attending all 12 sessions. This will increase the likelihood of you learning how to manage and improve your pain levels and improve your quality of life.

Missing 1 or 2 sessions due to unforeseen circumstance is very common. This wont effect the continuation of your place on the programme. Where possible, we would advise contacting the local coordinator or ESCAPE-pain facilitator to make them aware of any unplanned absences.

Where significant absences are known prior to you starting for events such as holidays or planned surgeries effecting your attendance to 4 or more sessions, it might be worth attending an alternative cohort. This can be discussed with the local ESCAPE-pain team.

Parklands Leisure Centre, Oadby and Wigston

Session Dates:

**Fully booked**

Please continue to self-referral by clicking the ESCAPE-pain logo to the right. You'll then be placed on a waiting list and/or offered alternative support.

Tuesday 16th January

Thursday 18th January

Tuesday 23rd January

Thursday 25th January

Tuesday 30th January

Thursday 1st February

Tuesday 6th February

Thursday 8th February

Tuesday 13th February

Thursday 15th February

Tuesday 20th February

Thursday 22nd February

Session Times:

15:00 - 16:00 (All sessions)

Venue Address:

Parklands Leisure Centre
Washbrook Ln, Wigston Rd, Oadby, Leicester LE2 5QG

Gorse Covert Community Centre, Charnwood

Session Dates:

Thursday 21st March 2024

Tuesday 26th March

Thursday 28th March

Tuesday 2nd April

Thursday 4th April

Tuesday 9th April

Thursday 11th April

Tuesday 16th April

Thursday 18th April

Tuesday 23rd April

Thursday 25th April

Tuesday 7th May

Session Times:

All sessions 11:15am-12:15pm

Venue Address:

Gorse Covert Community Centre
Maxwell Dr, Loughborough LE11 4RZ


Session Dates:

Monday March 11th

Wednesday March 13th

Monday March 18th

Wednesday March 20th

Monday March 25th

Wednesday March 27th

Wednesday April 3rd

Monday April 8th

Wednesday April 10th

Monday April 15th

Wednesday April 17th

Session Times:

Monday's: 1:15pm - 2:15pm

Wednesday's: 12:15pm - 1:15pm

Venue Address:

Market Harborough Leisure Centre

Northampton Rd

Market Harborough

LE16 9HF

North West Leicestershire

Session Dates:

**Fully Booked**

Please continue to self-refer. You will be placed on a waiting list and be contacted if a space opens up.

Monday February 19th

Wednesday February 21st

Monday February 26th

Wednesday February 28th

Monday March 4th

Wednesday March 6th

Monday March 11th

Wednesday March 13th

Monday March 18th

Wednesday March 20th

Monday March 25th

Wednesday March 27th

Session Times:

1:45pm - 2:45pm (all sessions)

Venue Address:

Whitwick and Coalville Leisure Centre

Stephenson Way


LE67 3FE

For more information, please contact:

Andrew Harris

Andrew Harris

Development Manager

Active Together

I am working flexibly in the office or at home, therefore please contact me via email or phone number provided.

My areas of responsibility are:

- Active Referral (Leicestershire Central Coordination)
- ESCAPE-pain (Leicestershire Central Coordination LCC funded pilots)
- Fit4Surgery Prehabilitation (Cancer) Programme
- Walk, Run, Cycle Together
- North West Leicestershire Link Officer

Hero or Heroine"Michael J Fox. Despite living with Parkinson's he has spent the last two decades raising over $1billion for research to one day find a cure. His resilience and dedication to a cause despite adversity is truly inspiring."

Favourite Quote/Motto "Roads, where we're going, we don't need roads" Doc Brown

01509 467483