GLA:Dᵀᴹ FOR HIP OR KNEE OSTEOARTHRITIS

Are you struggling to stay active because of pain and stiffness in your knees or hips? Research shows that if you have osteoarthritis you should continue to exercise, but what types of exercises should you do? We are here to help!

Covered by Extended Health Care Insurance

WHAT IS THE GLA:Dᵀᴹ PROGRAM?

GLA:D®, short for “Good Life with Arthritis in Denmark,” is a scientifically proven management plan designed for individuals suffering from hip or knee osteoarthritis. With continued independent adherence, this standardized exercise program has been shown to produce positive long-term outcomes for over 1 year in more than 10,000 participants including reduced pain, decreased use of pain medication, reduced time off work, and improved activity levels.

GLA:Dᵀᴹ Canada aims to enhance the lives of people affected by osteoarthritis by integrating evidence-based clinical guidelines into standard practice. It offers an 8-week combination of education sessions and guided neuromuscular exercises, delivered by a GLA:Dᵀᴹ certified physiotherapist. It’s a supportive nationwide initiative originally developed in Denmark and follows current recommendations for osteoarthritis treatment.

HOW DO I KNOW IF THE GLA:Dᵀᴹ PROGRAM IS RIGHT FOR ME?

Before you can get started in the program, our GLA:Dᵀᴹ certified physiotherapist will conduct an assessment to determine if you are a good fit for the program. During the assessment, your practitioner will complete a thorough evaluation by gathering a detailed history, evaluate strength, range of motion, function, and look at other outcomes to evaluate your baseline status.

Anyone with pain or stiffness due to osteoarthritis is an ideal candidate, this includes mild to severe forms of the disease. It’s also great for those waiting to undergo hip or knee replacement. X-rays or physician referral is not required to qualify for the program. If you are not deemed a good candidate for the program, your physiotherapist will suggest alternative treatment options that are better suited for your specific needs. If you are a suitable candidate, you will be given the opportunity to start the GLA:Dᵀᴹ program.

WHAT IS INCLUDED IN THE GLA:Dᵀᴹ PROGRAM?

Our program is delivered by GLA:Dᵀᴹ trained registered physiotherapist Alexa Giampuzzi. This program includes a 60 minute individual assessment followed by two education sessions, and 12 group exercise classes. The exercise classes are limited to 6 participants and run twice a week for 8 weeks. If you are currently seeing a physiotherapist, this program can be done concurrently. You do not need an X-ray image to be diagnosed with osteoarthritis (OA) to attend this program.

During each education session, you will learn important information that will empower you to live healthy, active, and fun-filled lives with your osteoarthritis. The more you know, the more that you can do to help yourself!

Twice a week you will participate in a one hour individualized group based exercise session led by GLA:Dᵀᴹ certified physiotherapist Heather Grant. During your bi-weekly exercise sessions, you will learn how to progressively load your impacted joint and control your movements. Through these exercises, you will develop increased strength, muscle control, agility, balance, and power. These exercise sessions will be invaluable and if you can take what you learn and develop a regular routine, the outcomes will be endless.

Data regarding function, quality of life, and level of discomfort will be collected from participants on three separate occasions (pre-program, 3 months, and 12 months after completion of program).

WHEN DOES THE GLA:Dᵀᴹ PROGRAM RUN?

The program is ongoing with a maximum of 6 participants at any given time.

Wednesday & Friday 9-10 AM

WHAT DOES THE GLA:Dᵀᴹ PROGRAM COST?

The total cost for the program is $610 (16 sessions) including 2 educational sessions ($25 per session) and 14 group exercise sessions ($40 per session) which are held twice a week. You will also be required to cover the cost of your initial assessment ($150). These sessions, as well as the initial assessment fee, are eligible to be claimed under your Physiotherapy Extended Health Care Benefits benefits plan if you have one.

WHAT OUR CLIENTS SAY ABOUT US

      EXCELLENT  
   Based on 725 reviews 
    
 
 
 
   
 
 
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   Ryan Singh 
 November 5, 2026
 
 
  Great gym for all your needs
  
 
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   JC 
 November 3, 2026
 
 
  had an initial appointment with Sarah she was great!
  
 
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   John Slawek 
 November 2, 2026
 
 
  I've worked with several Physiotherapists here (most recently Lauren Richardson) for a variety of ailments over the past couple of years as a beer league goalie - their team has been absolutely amazing in helping me recover from injuries, manage my fitness, learn more about how my body works and identifying the unique stressors associated with the position. I'd highly recommend anyone at Depth looking for sports or general physiotherapy, they have such a wide range of experience I'm sure there is an expert there with experience in nearly any sport you can think of.
  
 
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   UGUR NURCAN 
 October 30, 2026
 
 
  My son plays U13 OPDL soccer and recently completed a 6-week 1:1 training block with Shaylen Young at Depth Training, leveraging their youth introductory 1:1 sessions offer.
The experience was truly beyond words, and Shaylen proved to be an exceptional professional and an amazing person.

A few things that make him stand out:

• Incredible Kid Connection: He instantly built a great connection with my son. He makes communicating about challenges, foundations, and movement mechanics incredibly simple and effective.

• Pure Dedication: Shaylen is never a "time watcher." He stayed past our scheduled session time just to make sure the planned workout was safely finished and that my son had the proper form down before leaving.

If you are looking for a highly qualified, passionate youth coach in Waterloo, I cannot recommend him enough!
  
 
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   Andrew Meyer 
 October 29, 2026
 
 
  Great massage from Natiely Lai as usual. She asked about any issues before starting, and focused on my problem areas. Great deep massage, felt great afterwards.
  
 
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   Lee Dongjin 
 October 19, 2026
 
 
  If you're reading this, you're probably interested in learning how to work out effectively.

I've been training with Mike Egan at this gym for about eight months. Here's what I've learned.

Learning how to work out from a professional is a whole different game.

It's like cooking. You can learn to cook by watching YouTube videos, but you'll never become Gordon Ramsay just by figuring everything out on your own.

I think Mike is the Gordon Ramsay of fitness—except that he's much kinder and more approachable.

Don't get caught up in the hype surrounding technology. YouTube and AI are great, but they're tools for convenience, not necessarily for achieving excellence. If you really want to learn how to train like a professional, try personal training with Mike Egan.

That being said, you might be wondering about the cost.

I've heard many people ask whether spending around $1,000 a month on personal training is really worth it.

My argument is simple. You'll use this knowledge for the rest of your life, which means its value should be measured over the entire time you'll benefit from it, not just the months you spend training.

Like any other sport, once you've properly learned the fundamentals, they'll stay with you for years without requiring much effort to maintain.

Besides, this is an opportunity to invest in your health, which I believe should take priority over almost anything else.

Mike is one of the rare people who can genuinely make that investment worthwhile. He's like the S&P 500 of personal trainers—invest for the long term, and the benefits will compound.

My final point is about the relationship between physical and mental strength.

I've discovered that becoming physically stronger can actually change your mindset. Working out regularly is one of the few things in life we can consistently control, and seeing yourself make progress can have an enormously positive effect on your mental well-being.

At the same time, working out teaches you how to push beyond your comfort zone without taking unnecessary risks.

With Mike, you'll learn how to challenge yourself, fail safely, and discover just how much potential you have.
  
 
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   Dan Boyer 
 October 14, 2026
 
 
  Have been training with Mike Egan for 2+ years, 3x per week. Noticeable results and improvement in my strength, and overall health. Mike is a great trainer, who cares about his clients, and helped me reach my 1000lb club goal. Depth is high quality studio I would recommend to anyone.
  
 
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   Catherine Boyer 
 October 10, 2026
 
 
  Depth Training is a fantastic gym with a welcoming atmosphere. I have been training with Mike Egan for the past two years and I couldn’t be happier with the results! Mike consistently challenges me keeps every workout interesting and pushes me to achieve more than I thought possible. His knowledge, dedication and encouragement are exceptional. I’m stronger fitter and more motivated than ever. I highly recommend Mike to anyone looking for a fantastic trainer who truly delivers results!
  
 
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   Yusuf Khan 
 September 30, 2026
 
 
  Ryan really knows his stuff inside and out
  
 
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   Daniel Gervais 
 September 24, 2026
 
 
  Since May I have lost 19lbs working with Lou the Nutrition Coach. He taught me how to be mindful with my eating and he taught me what actually causes healthy sustainable weight loss.
One thing that stood out was that I went on vacation for a couple of weeks, enjoyed myself and didn’t lose all the progress we made!

WHAT TO EXPECT

Step 1

Book a GLA:Dᵀᴹ Physiotherapy Assessment by either calling 226-748-9494 or schedule an appointment online.

Step 2

Before your first session, you will receive a welcome email. This will prompt you to set up an account so you can book subsequent treatment sessions online. Welcome to the 21^st century!

Step 3

You will also be sent a link to fill out our online intake form. It should only take 5 minutes and must be completed prior to your first appointment.

Step 4

Not sure what to wear? Bring shorts and a t-shirt. That’s usually the best.

Step 5

How long will I be? A full 60 minutes is allocated for all Physiotherapy Assessments.

Step 6

Where are we located? 408 Albert Street, Waterloo, ON. Parking is free. When you arrive, you will be greeted by our Client Experience Team.

Step 7

During the assessment, your practitioner will complete a thorough evaluation by gathering a detailed history, evaluate strength, range of motion, function, and look at other outcomes to evaluate your baseline status. If you are not deemed a good candidate for the program, your physiotherapist will suggest alternative treatment options that are better suited for your specific needs. If you are a suitable candidate, you will be given the opportunity to start the GLA:Dᵀᴹ program.

Step 8

An invoice will be provided directly to you so that you can claim through extended health care benefits.

Book Your Assessment

Click To Call (226) 748-9494

Covered by Extended Health Care Insurance

Get Back to Being You

Don’t let your hip or knee pain hold you back. The GLA:Dᵀᴹ Program may be a great option for you do relieve pain and stiffness.

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