Nasir Khan PT

07/02/2026

When it comes to managing Knee Arthritis, movement is actually one of your best "medicines."

While it might feel counterintuitive to exercise a joint that hurts, gentle, targeted movements help lubricate the joint and strengthen the muscles that support it.

Why Exercise Helps:

Muscle Support: Strengthening the muscles around the knee (like your quadriceps and hamstrings) acts like a "natural brace," taking the pressure off the bone-on-bone contact.

Increased Flexibility: Arthritis can make joints stiff. Regular stretching helps maintain your range of motion so you can perform daily tasks like walking or climbing stairs.

Joint Lubrication: Movement encourages the production of synovial fluid, which acts as a natural lubricant for your cartilage.

Here is a simple, step-by-step description of the five exercises featured in the infographic to help you perform them with the correct technique:

1. Quad Sets:

Purpose: To wake up the thigh muscles (quadriceps) without moving the joint.

How to do it: Lie on your back with your legs straight. Tighten the muscle on the top of your thigh by pushing the back of your knee down into the bed or a rolled-up towel.

Hold: 5 seconds, then relax.

2. Straight Leg Raise:

Purpose: To strengthen the hip and thigh muscles while keeping the knee protected.

How to do it: Lie on your back. Bend one knee with your foot flat on the floor. Keep the other leg straight and lift it about 6 to 10 inches off the ground.

Hold: 3 seconds, then lower it slowly.

3. Heel Slides:

Purpose: To improve the range of motion (bending) of the knee.

How to do it: Lie on your back with legs straight. Slowly slide your heel toward your buttocks, bending the knee as far as comfortable.

Tip: Keep your foot in contact with the floor at all times. Use a plastic bag or a smooth surface to make it slide easier.

4. Seated Knee Extension:

Purpose: To build strength in the quadriceps while sitting.

How to do it: Sit upright in a firm chair. Slowly straighten one leg out in front of you until it is horizontal. Point your toes toward the ceiling.

Hold: Squeeze the thigh muscle at the top for 2 seconds, then slowly lower.

5. Hamstring Stretch:

Purpose: To reduce tension in the back of the leg, which can pull on the knee joint.

How to do it: Lie on your back. Loop a towel or a strap around the ball of your foot. Keeping your leg straight (or with a very slight micro-bend), gently pull the strap to lift your leg until you feel a pull behind the thigh.

Hold: 20 to 30 seconds, breathing deeply.

07/02/2026

06/02/2026

As a busy mother, I struggled to find a natural psoriatic arthritis treatment that truly worked for my child. That’s when we found Nasir Khan (PT) – Child Physiotherapy & Pediatric Rehabilitation Center.

Their expert team of licensed physiotherapists provides non-surgical, drug-free physiotherapy treatment focused on long-term recovery. With customized pediatric physiotherapy programs, my son has overcome his physical challenges, and I’ve seen a remarkable improvement in his mobility, strength, posture, and overall well-being.

The therapy sessions are fun, engaging, and child-friendly, making it easier for kids to stay motivated. If you’re searching for a trusted physiotherapy clinic near me, child physiotherapist near me, or pediatric physiotherapy center, this is the place to go.

Looking for physiotherapy near me, pain management physiotherapy, arthritis physiotherapy, or children’s physiotherapy services?

Visit Nasir Khan (PT) Physiotherapy for Children today and give your child the care they deserve.

05/02/2026

"Move Beyond the Stroke!

As you search for 'home visit physiotherapist near me' or 'physiotherapist for home visit near me', you're one step closer to regaining control and independence. Our expert physiotherapists provide personalized care, visiting you in the comfort of your own home, to help you overcome the challenges of stroke recovery.

In our modern, minimalist studio setting, our dedicated physiotherapist guides you through a series of subtle exercises, helping you regain mobility and strength. With our expert care, you can move beyond the stroke and start living life to the fullest. Visit today!"

05/02/2026

A humerus fracture is a break in the upper arm bone, usually caused by a fall or trauma. After plaster removal, patients often experience pain, stiffness, swelling, and restricted movement of the shoulder and elbow due to prolonged immobilization.

At this stage, physiotherapy is essential for safe recovery. Under the guidance of a Physiotherapist near Howrah, early rehabilitation helps restore normal arm movement, reduce pain, and prevent long-term complications like frozen shoulder.

The following 5 gentle mobilization exercises, provided through physiotherapy in Howrah, are designed to:

Improve shoulder and elbow range of motion

Reduce stiffness and discomfort

Improve circulation and healing

Prepare the arm for strengthening

These exercises should be performed slowly, pain-free, and under professional supervision from the best physiotherapist in Howrah for optimal recovery.

03/02/2026

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03/02/2026

Knee pain affecting your daily life?

Get expert knee pain physiotherapy in Howrah with personalized treatment plans designed to reduce pain, improve movement, and strengthen your joints.

Looking for a trusted Physiotherapist near Howrah?

We provide advanced physiotherapy treatment in Howrah, including back pain treatment, post-injury rehab, and home physiotherapy in Howrah for your comfort.

✔️ Best physiotherapist in Howrah
✔️ Physiotherapy at home in Howrah available
✔️ Trusted physiotherapy clinic in Howrah
📍 Book your session today and move pain-free again.

03/02/2026

Range of Motion (ROM) means how much a joint can move.

Every joint in our body—like the shoulder, knee, hip, or wrist—has a normal movement range, which is measured in degrees.

ROM helps us understand how healthy, flexible, and functional a joint is.

There are two main types of ROM:

Active ROM – when you move the joint by yourself

Passive ROM – when someone else helps move the joint

Knowing normal ROM is very important for
doctors, physiotherapists, students, and trainers—especially when treating back pain, knee pain, neck pain, or frozen shoulder.

If a joint does not move enough, it may mean stiffness, pain, injury, or muscle weakness.
If a joint moves too much, it may mean joint instability or poor control.
Why ROM is important:
✔ Helps to check joint health
✔ Helps in finding movement problems
✔ Guides exercise and treatment planning
✔ Helps track recovery after injury or surgery

Each joint moves in a specific way and has a fixed normal ROM range.

Understanding ROM helps people move better, prevent injuries, and recover faster.

If you are looking for physiotherapy in Howrah, a proper ROM assessment is the first step toward effective treatment—whether it’s back pain treatment in Howrah, knee pain physiotherapy in Howrah, neck pain relief in Howrah, or frozen shoulder physio in Howrah.

As a physiotherapist near Howrah, we focus on accurate joint assessment and personalized care at our physiotherapy clinic in Howrah.

We also provide home physiotherapy in Howrah and physiotherapy at home in Howrah for patients who cannot visit the clinic.

ROM is not just a medical term—it helps us understand how our body moves in daily life and how the best physiotherapist in Howrah can help you move pain-free.

02/02/2026

31/01/2026

Physiotherapy treatment is often misunderstood. Many people delay recovery because of common myths—like “it’s too painful” or “machines do all the work.”

Let’s clear the confusion and break down the real facts vs popular myths about physiotherapy treatment, so you can make informed decisions for your health.

30/01/2026

Did You Know?