Find the joint that is actually failing
We assess hip strength, ankle dorsiflexion and single-leg control. In a large share of knee pain the knee is the victim, not the culprit.
Orthopedic · Knee Pain & Arthritis
Stairs, squats and getting off the floor — without dreading it
Knee cartilage does not "wear out like a tyre". It responds to load. Loading it correctly is the treatment — and it works better than rest.
- Session length
- 45 minutes
- Pricing
- Weekly & monthly plans
- Home visit
- Available
In 20 seconds
What is actually going wrong
Knee cartilage does not "wear out like a tyre". It responds to load. Loading it correctly is the treatment — and it works better than rest.
The knee is a hinge caught between two ball-and-socket joints. When the hip is weak or the ankle is stiff, the knee absorbs forces it was never meant to control — especially rotational ones. Over time the joint surface, the patellar tendon or the meniscus becomes sensitised. In osteoarthritis, the joint is not simply "bone on bone": it is a joint whose capacity has dropped below the demand placed on it. Raise capacity and symptoms fall.
The problem
A weak hip lets the knee collapse inward — the joint absorbs force it cannot handle.
See a doctor today, not a physiotherapist, if you have any of these
- Knee locked in a bent position and cannot be straightened
- Hot, red, very swollen knee with fever
- Inability to bear any weight after an injury
- Obvious deformity following trauma
These are uncommon, but they need medical assessment rather than physiotherapy. If you are not sure, call us on +91 86193 28981 and we will tell you honestly where to go.
Cause and symptoms
Why it started, and how it shows up
Most people arrive having been told only what is wrong on a scan. What matters clinically is which of these is driving your particular case.
Common causes
- Hip abductor and quadriceps weakness allowing the knee to collapse inward
- Osteoarthritic change with reduced joint load capacity
- Meniscal irritation or degenerative tear
- Patellofemoral maltracking (runner's / jumper's knee)
- Sudden increase in walking, running or stair volume
- Post-surgical stiffness following ACL reconstruction or knee replacement
What patients describe
- Pain going down stairs more than up
- Stiffness after sitting for a while that eases in the first few steps
- Swelling after activity that settles overnight
- Grinding or clicking with squatting
- Difficulty getting up from the floor or a low chair
- Giving way or a sense the knee cannot be trusted
Our approach
What we actually do — step by step
No two programmes are identical, but every one is built from these components in this order.
Progressive loading, not rest
Guided strengthening is the most strongly evidence-supported treatment for knee osteoarthritis — stronger than injections for long-term function. We build the dose you can tolerate and raise it weekly.
Swelling and pain modulation
Cryotherapy, compression, IFT and manual therapy to keep symptoms low enough that loading can continue uninterrupted.
Gait and stair retraining
Cadence, step width and descent mechanics — small changes here cut peak knee load meaningfully with no extra effort.
Load management for life
Weight, footwear, walking volume and a two-session-a-week maintenance plan that preserves the gains.
Recovery timeline
How long it usually takes
A typical progression, not a promise. Your plan is set after assessment and re-checked every two weeks — if the line is flat, we change the plan.
Weeks 1–2
Decompress
Reduce swelling and pain-on-stairs
You should be able to: Descending stairs foot-over-foot again
Weeks 2–4
Range
Full extension and functional flexion
You should be able to: Sitting cross-legged or reaching a comfortable squat depth
Weeks 4–10
Strength
Quadriceps and glute strength at or above the other side
You should be able to: Single-leg sit-to-stand without hands
Weeks 10–16
Capacity
Return to walking, sport or work demands
You should be able to: Back to your activity with a maintenance programme
Individual results vary. How long you have had the symptoms, other health conditions, and how consistently you do the home programme all change this timeline — often substantially. We will give you a personalised estimate in writing after your assessment, and revise it honestly if progress is slower than expected.
Expected results
What the numbers typically look like
Typical ranges from clinical evidence and our own caseload. Your results depend on how long you have had the problem, what else is going on, and how consistently you do the programme.
30–40%
Improvement in stair-climb time
Typical at 12 weeks of supervised strengthening
2–3 points
Pain reduction in knee OA
On a 10-point scale, comparable to or better than injection at 6 months
6–12 weeks
Post-TKR full range
With early, consistent rehab
Why patients choose this programme
- Delays or avoids knee replacement in many osteoarthritis cases
- Improves function even when the X-ray does not change
- Reduces dependence on painkillers and repeat injections
- Post-surgical protocols coordinated with your orthopaedic surgeon
Questions
Knee Pain & Arthritis: what people ask us
If your question is not here, send it on WhatsApp. A physiotherapist answers, usually within the hour during centre hours.
Yes — and it is the recommended first-line treatment in every major osteoarthritis guideline. Radiographic severity correlates poorly with pain. Loading, dosed correctly, improves cartilage health and reduces pain; avoiding load accelerates decline.
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Ready to deal with your knee pain & arthritis?
A 45-minute assessment, a clear explanation of what we found, and a written plan with an estimated number of sessions. No packages sold on day one.
Open Mon–Sat 9:00–19:00 · Home visits available · Cashless insurance accepted