Knee problems we help with
- Knee osteoarthritis — pain and stiffness that often begins after 45–50
- Pain on stairs, squatting, or getting up from a chair or the floor
- Pain around or behind the kneecap, common in younger adults and people who run or play sport
- Stiffness after rest, swelling, or a grinding feeling in the knee
- A knee that feels weak or as if it might give way
- Recovery after a knee injury or ligament strain
Why knees start to hurt
Common reasons include age-related changes in the joint (osteoarthritis), weak thigh and hip muscles that leave the knee unsupported, extra body weight, old injuries, and activities that load the knee repeatedly — like deep squatting, long hours of standing, or sudden increases in walking or running.
How we treat knee pain at Nisarg
Assessment
Dr. Hemal checks how your knee bends and straightens, the strength of your thigh and hip muscles, your walking pattern and balance, and reviews any X-rays. This shows what is overloading the knee and what to work on first.
Pain relief
Hands-on treatment, electrotherapy, and heat or cold help settle pain and swelling so you can move more comfortably.
Strengthening — the most important part
We build strength in the quadriceps (front of the thigh), hamstrings and hip muscles with exercises matched to your knee, starting gently and progressing as it settles. Stronger muscles take load off the joint, and that is often what makes the biggest difference.
Moving well every day
We guide you on walking, stairs, getting up from the floor, footwear, and how to stay active without flaring the knee up.
I know this centre since from last 7 to 8 years… Dr. Hemal Gondkar & entire staff are very cooperative with patient. I am the patient for Physiotherapy for knee pain as well as frozen shoulder… I am fully satisfied with their consultation & Physiotherapy.
What you can do at home
- Keep active — regular walking, cycling on a stationary cycle, or gentle swimming.
- Strengthen your thighs with the simple exercises we give you, most days of the week.
- Use the railing on stairs, and lead with your stronger leg going up and the painful one going down.
- Avoid long spells of deep squatting or sitting cross-legged while the knee is painful.
- Keep a healthy weight — every kilo less is less load on the knees.
See a doctor urgently if:
- The knee is hot, red and very swollen, especially with fever
- You cannot put weight on the leg after an injury
- The knee locks and you cannot straighten it
- Your calf becomes painful, swollen or red — particularly after surgery or long travel
Book an assessment with Dr. Hemal
Call or WhatsApp us — we’ll find a time that suits you. No referral needed.
Frequently asked questions
Can physiotherapy help knee osteoarthritis?
Yes. Strengthening the thigh and hip muscles, keeping the knee moving and staying active are recommended first-line treatments for knee osteoarthritis. Many people find their pain and walking improve noticeably with a guided programme.
Should I stop walking if my knee hurts?
Usually not. Walking is good for arthritic knees. You may need to walk shorter distances more often, choose flat routes, or wear supportive footwear for a while. We will help you find the right amount.
Will I eventually need a knee replacement?
Not necessarily. Many people manage well for years with exercise and good habits. If surgery does become the right choice, being strong beforehand makes recovery easier — we offer exercise before the operation too.
Is it safe to sit cross-legged or on the floor?
During a painful phase it is better to avoid long periods of deep bending, squatting or sitting cross-legged. As your knee gets stronger, we can gradually work towards the positions you need in daily life.