Dr Fiza Shahzadi - Physical Therapist

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Dr Fiza Shahzadi - Physical Therapist

Physical Therapist, Pediatric physical therapist, cupping therapist, Rehabilitation specialist

21/06/2026

Allahamdulillah 💜

11/06/2026

22/05/2026

🔔Exercises for / Knee Osteoarthritis

🔅Quad Sets: Tighten thigh muscles and hold for 5 seconds.
🔅Straight Leg Raise: Lift your leg straight up 12–18 inches.
🔅Bridge: Lift hips up and squeeze glutes.
🔅Heel Slides: Slide your heel smoothly toward your buttocks.
🔅Seated Knee Extension: Straighten knee from a chair and hold for 5 seconds.
🔅Calf Raises: Rise up on your toes and hold for 2–3 seconds.
🔅Hip Abduction: Move leg sideways while standing straight.

Routine Guidelines

▶️Perform 10–15 repetitions for 2 sets per exercise.
▶️Practice these routines 4–5 days a week.
Always warm up before and cool down after.

🔴Key Lifestyle Changes

1⃣Stay Active: Walk, cycle, or swim daily.
2⃣Weight Management: Maintain a healthy weight to reduce joint stress.
3⃣Nutrition: Eat omega-3, calcium, vitamin D, fruits, and veggies.
4⃣Movement: Avoid prolonged sitting; break every 30–45 minutes.
5⃣Support: Use a knee brace, cane, or insoles if needed.
6⃣Posture: Protect joints with proper lifting and standing mechanics.

Do's and Don'ts
🟢Do: Stay hydrated, remain consistent, and eat balanced meals.
🔴Don't: Ignore pain, overstrain joints, or rely solely on painkillers.

05/04/2026

Back pain vs sciatica
How to correct sciatica!

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Opening Hours

Monday	09:00 - 19:00
Tuesday	09:00 - 19:00
Wednesday	09:00 - 19:00
Thursday	09:00 - 19:00
Friday	09:00 - 19:00

Website

facebook.com

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