Скачать или смотреть Stop Knee Pain Fast | 5 Best Physiotherapy Exercises for All Ages | Expert Physiotherapist Tips

In this video, Dr. Irfan Ahmed (Consultant Orthopaedic & Sports Physiotherapist) shares the Top 5 Physiotherapy Exercises to relieve knee pain, strengthen weak joints, and restore mobility. Whether you are suffering from knee arthritis, post-injury stiffness, or general knee weakness, these exercises are safe and effective for all ages.

1. QUAD SET – A simple yet powerful contraction of the quadriceps muscle. It improves voluntary muscle firing and builds the foundation for stronger knees.

2. STRAIGHT LEG RAISE – Combines quad contraction with hip flexion. This helps stabilize the knee, prevent buckling, and improve strength without stressing the joint.

3. SHORT ARC QUAD – Introduces controlled knee movement while strengthening the quadriceps. It is excellent for early rehabilitation and retraining the knee joint to move pain-free.

4. BRIDGES – Strengthens glutes and hamstrings, reduces knee pressure, and supports overall lower-limb stability without painful knee bending.

5. CALF & HAMSTRING STRETCH – Improves flexibility, reduces stiffness, and restores balance between muscle groups, protecting the knee from overload.


✅ Do these exercises regularly for pain relief and long-term knee health.
📞 For appointments (online & at clinic) with Dr. Irfan Ahmed (Consultant Physiotherapist), call +92 321 4722540.
👉 Subscribe to Physio Hub 360 for more evidence-based physiotherapy guidance.

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