Frozen shoulder
Progressive stiffness and pain that limit how far you can move the shoulder.
Knee & Shoulder Physiotherapy · Lahore
Move your jointswithoutthe worry.
A stiff shoulder you cannot lift, a knee that aches on the stairs, pain that wakes you at night. Clear answers and step-by-step rehab from a female physiotherapist, at the studio or at home, without relying on medication or surgery first.
Frozen shoulderRotator cuff painShoulder bursitisKnee arthritisPatellofemoral painKnee ligament injuriesStiff jointsNight pain
Knee & Shoulder Care
Joint pain is often about how a joint is loaded.
Knee and shoulder pain usually reflects how a joint is being loaded, not damage alone. That is one reason strengthening and movement correction work so well: they change the load, not only the symptoms.
At Munaza Physio Studio we assess the whole chain, treat the painful structures, and rebuild the strength that protects the joint, so you understand what is happening and what to do next.
Is knee or shoulder pain stopping you from…
Reaching, climbing,living fully?
01
Reaching up or behind you
02
Sleeping on your painful side
03
Climbing the stairs at home
04
Kneeling to pray or to play
05
Lifting your children or shopping
06
Walking, exercising or driving
Left untreated
- Stiffness that slowly spreads
- Night pain that wrecks your sleep
- Guarding the joint, so it weakens
- Strain moving to the neck, back or other knee
- Giving up the things you enjoy
With the right plan
- A clear explanation of what's causing it
- Pain that settles, step by step
- A stronger, steadier joint
- More confidence on stairs and overhead
- A home plan you understand and can follow
What we treat
Knee & shoulder problems we treat
Not sure what yours is called? Describe how it feels at your assessment. Most of the problems below improve with the right exercise, advice and time.
Rotator cuff pain
Irritated or torn tendons causing weakness, a painful arc and night pain.
Shoulder bursitis
Sharp, localised pain from an irritated cushion of the joint, often when lifting the arm.
Knee osteoarthritis
Stiffness and ache from changes in the joint surfaces, worse after rest.
Patellofemoral pain
Front-of-knee pain with stairs, squatting and long periods of sitting.
Knee ligament injuries
Pain and a feeling of instability after a strain or tear of a knee ligament.
Shoulder
Frozen shoulderThe shoulder that will not lift.
In frozen shoulder the tissue around the joint becomes irritated and stiff, so movement shrinks over time. Reaching behind you, lifting the arm or dressing can become hard, and the pain is often worst at night.
How it may feel
- A deep ache in the shoulder, sometimes spreading down the upper arm
- Difficulty reaching up, behind your back or across your body
- Pain that makes it hard to sleep on that side
- Movement that stops sooner than it used to, even when someone else moves the arm
Common causes
- It can follow an injury or a period of not using the arm much
- It is more common with certain health conditions such as diabetes
- Often there is no clear trigger
How physio helps
- Explaining the stages so you know what to expect, without promising a timeline
- Gentle, graded movement that respects how irritable the shoulder is
- Hands-on techniques and heat or pain relief where they help
- Strengthening the surrounding muscles as stiffness eases
- A home routine you can do between visits
TipShort, gentle movements through the day usually suit a stiff shoulder better than one long, forceful session.
See a doctor urgently if
- The shoulder pain started after a fall or major injury
- Your arm suddenly cannot move at all
- There is chest pain, breathlessness or pain spreading to the jaw or left arm
- The joint is hot, red and swollen with a fever
Shoulder
Rotator cuff and bursitisThe painful arc.
The rotator cuff is a group of tendons that steer and steady the shoulder. When they are overloaded, irritated or torn, or the cushion above them becomes sore, lifting the arm can hurt and weaken, especially around shoulder height.
How it may feel
- Pain when lifting the arm to the side or overhead
- A painful arc somewhere in the middle of the movement
- Aching at night, especially lying on that shoulder
- A weak, tired feeling when reaching or carrying
Common causes
- Repeated overhead work or sudden extra load
- Tendons that have become less tolerant of load over time
- Poor shoulder blade control or stiffness elsewhere in the chain
- Sometimes a tear after an injury
How physio helps
- Adjusting the activities that aggravate it, without stopping everything
- Graded strengthening of the cuff and shoulder blade muscles
- Movement retraining for reaching and lifting
- Hands-on and soft-tissue work to reduce guarding
- A planned return to lifting, work or sport
TipIf lifting hurts, try moving the arm in front of you with the thumb up, closer to your body, rather than pushing through the painful arc.
Knee
Knee osteoarthritisStiff and aching.
Osteoarthritis is a change in the joint surfaces that can make the knee stiff, achy and less tolerant of long walks or stairs. It is common, it does not mean your knee is "worn out", and movement and strength usually help.
How it may feel
- Stiffness after resting or first thing in the morning
- An ache that builds with walking, stairs or standing for long
- A grating or creaking feeling when you bend the knee
- Swelling that comes and goes
Common causes
- Natural changes in the joint over time, which differ from person to person
- Previous injury to the knee
- Weak muscles around the hip and knee that leave the joint carrying more load
- Body weight and activity levels can all influence how the knee feels
How physio helps
- Education on what arthritis does and does not mean
- Strengthening for the thigh, hip and calf, built up gradually
- Mobility work to keep the knee moving
- Advice on pacing, footwear and supports
- A home programme to keep the gains
TipKeep gently moving through the day. Long periods of sitting often make a stiff knee feel worse.
Knee
Patellofemoral painPain at the front of the knee.
Pain around or behind the kneecap is very common, in walkers, runners and people with desk jobs alike. It is usually a load problem rather than a damaged joint, and it responds well to the right exercises.
How it may feel
- Aching at the front of the knee going up or down stairs
- Pain when squatting, kneeling or after sitting for a long time
- A sore, tight feeling that builds as the day goes on
- Clicking that is not painful on its own
Common causes
- A jump in walking, running or stair use
- Weak hip and thigh muscles that let the knee drift inwards
- Tight calves or thighs
- Long periods with the knees bent
How physio helps
- Adjusting load so the knee can settle
- Hip and thigh strengthening, progressed step by step
- Retraining how you squat, step and climb
- Flexibility work where it is limiting you
- A planned return to running or sport if that is your goal
TipStand up and move every half hour or so if you sit for long periods with your knees bent.
Knee
Knee ligament injuriesWhen the knee feels unsure.
Ligaments steady the knee. After a twist, a fall or a sudden stop, one can be strained or torn, leaving the knee painful, swollen or unreliable. Some injuries need a doctor or a scan first; many do well with a structured rehabilitation plan.
How it may feel
- Pain and swelling soon after a twist or impact
- A feeling that the knee gives way or cannot be trusted
- Difficulty fully straightening or bending the knee
- Pain on the inner or outer side of the knee
Common causes
- Twisting with the foot planted, or a direct blow
- Landing awkwardly from a jump or step
- An earlier injury that was never fully rehabilitated
How physio helps
- Careful assessment of which structure is involved, and a referral for imaging when needed
- Settling swelling and regaining movement
- Strengthening the thigh, hip and calf muscles that protect the knee
- Balance and control work to rebuild trust in the knee
- A staged return to daily activity and sport
TipIn the first days after a knee injury, keep weight on the leg within comfort and avoid forcing the knee to bend further than it wants to.
See a doctor urgently if
- You cannot put weight on the leg after the injury
- The knee looks out of shape or is locked and cannot straighten
- The calf is swollen, hot and painful
- There is numbness, a cold or pale foot, or a fever with a hot swollen knee
Why do joints hurt
Six common roots.Your assessment finds yours.
Doing too much, too soon
A new routine, extra lifting or more stairs, faster than the joint can adapt.
Sudden loadDoing too little
Long spells without using a joint leave it stiff and the muscles around it weaker.
InactivityWeak supporting muscles
The hip, thigh and calf protect the knee. The cuff and shoulder blade muscles protect the shoulder.
StrengthStiffness elsewhere
A stiff upper back or ankle makes the shoulder or knee work harder to make up for it.
MobilityAn old injury
A sprain or strain that settled but was never properly rebuilt leaves the joint less steady.
Incomplete rehabLife changes
Pregnancy, new work demands, health conditions or menopause can all change how a joint feels and copes.
Daily loadSCROLL FOR THE ASSESSMENT TO FIND YOUR ROOT CAUSE
Why physiotherapy works
Rest alonerarely fixes it.
Resting can ease pain for a while, but it does not rebuild strength, range or confidence. Physiotherapy finds the cause, settles the pain and then gradually builds the joint back up, so the problem is less likely to return.
01
Understand
We look at how you move, work and live to find the real cause, not just the sore spot.
02
Settle
Adjust activity and use hands-on and symptom-control techniques so the pain calms down.
03
Strengthen
Step-by-step exercise that your joint can handle, with the muscles that protect it.
04
Return
A planned return to lifting, stairs, prayer, work or sport, and a plan to keep it that way.
Our advanced treatment techniques
How we help youwith purpose.
Every plan is built around your assessment. These are the tools we use most, chosen and combined for your problem.
01Manual therapy
Joint mobilisation
Gentle techniques that restore movement in stiff joints.
02Manual therapy
Soft tissue release
Easing muscle guarding around the joint, never as the whole plan.
03Strength
Progressive strengthening
Rebuilding the muscles that protect the joint, starting easy and building up.
04Movement
Movement retraining
Correcting the loading patterns that keep irritating the joint.
05Electrotherapy
Pain relief techniques
TENS and ultrasound for symptom control when they suit you.
06Soft tissue
Dry cupping
Releasing tight surrounding muscles where it is a good fit for you.
Step by step
Your recovery, step by step
01
Assessment
We find the pain source, check strength and movement, and understand how the joint is loaded in your day.
02
Symptom control
Settle the pain enough to begin active work, adjusting rather than stopping what you do.
03
Strength and range
Progressive loading and mobility work, matched to how your joint responds.
04
Function and prevention
Return to the activities that matter, with a plan that keeps the joint protected.
Do it at home
Gentle moves tostart with.
Examples of the kind of exercises we may give you. Your assessment decides which ones, how many and how hard, so treat these as ideas, not a prescription.
013 moves
Shoulder
- Pendulum swingsLean forward, let the arm hang and sway it gently in small circles, relaxed.
- Wall slidesSlide the hand up a wall within comfort, to the point of stretch, not pain.
- Shoulder blade squeezesSit tall and gently draw the shoulder blades back and down.
023 moves
Knee
- Seated knee extensionsStraighten the knee slowly from a chair and lower with control.
- Sit to standStand up from a firm chair and sit back down slowly, using your hands if you need to.
- Heel slidesLying down, slide the heel towards you and back to move the knee gently.
Stop and speak to us if an exercise causes sharp or lasting pain, or if you feel unwell.
Between visits
Small things thathelp at home.
Simple habits that often make a sore knee or shoulder feel easier.
Keep moving
Gentle movement through the day usually helps a stiff joint more than long rest.
Pace your day
Break up heavy lifting, long stair days and overhead tasks rather than doing them all at once.
Support your sleep
A pillow under or in front of a sore shoulder, or between your knees, can make nights easier.
Warmth or cold
Heat often eases stiffness, and a cold pack can calm a recent flare. Use whichever feels better, with a cloth between it and your skin.
If pain is severe, getting worse, or comes with fever, numbness or swelling, please see a doctor.
Care designed for women
Private care.Personal attention.
Munaza Physio Studio is a women-only physiotherapy practice. You are seen one-to-one by a female physiotherapist, in the studio or in your own home, in a space where you can talk and move comfortably.
01
Women-only environment with a female physiotherapist
02
Care during and after pregnancy and through menopause
03
One-to-one sessions, never rushed
04
Home visits across Lahore when travelling is difficult
05
Culturally sensitive, dignified care
Real Stories
From realwomen.
5.014 Google reviewsView all on Google
5.0 Google
My mother had a stroke that left her right arm and leg immobile. With Dr. Munaza’s expert physiotherapy, she regained full movement completely painfree and without any medication. We’re truly grateful for her care and professionalism.
Ayesha Humayoun4 weeks ago
Google
I took home sessions for my neck, shoulder, back, and hip pain. Alhamdulillah, all my pain is gone like a magic. Even my headache, which I had for many years, got better with the exercises. Thank you so much Dr Munaza for your kind treatment and care. May Allah bless you.
Fatima Ishaq4 months ago
Google
“Dr. Munaza treated my neck and shoulder pain, as well as my muscle pull issue, very effectively. With the help of exercises and therapy, I feel much better now. She is very kind, caring, and cooperative. Highly recommended!”
Mano Bili4 months ago
Google
I had neck pain with headaches for a long time. After treatment with Dr. Munaza, my pain got much better and the headaches eased. She listened carefully, treated me gently, and explained everything clearly. I feel relaxed and thankful for her care Best physiotherpist in the area👍🏻
Zainab Arif4 months ago
Google
Dr. Munaza is very kind and professional. My shoulder pain improved within a few sessions. Highly recommended!!!!
Hira Khalid2 months ago
Simple pricing
Choose yourrecovery.
Transparent pricing, with a personalised assessment at the start of every plan.
Clinic sessions start from PKR 1,500.
Home visit pricing depends on your location and condition, contact us for a quote.
Book AssessmentStrong joints, confident movement
Don't just rest it. Rebuild it.
The goal is not an overnight fix. It is a clear path back to reaching, climbing and moving with comfort and confidence, and the strength to stay there.
Questions
Before you book.
Do I need a doctor's referral?+
No. You can book an assessment directly. If your assessment suggests you need a scan, a doctor or urgent care first, we will tell you straight away and refer you.
Will the treatment hurt?+
Treatment is adjusted to what your joint can tolerate. Some exercises and techniques can feel uncomfortable while they work, but they should not cause sharp or lasting pain, and you can always ask us to ease off.
How many sessions will I need?+
It depends on the problem, how long you have had it and how you respond. We will give you a clearer idea after your assessment and review it as you progress, without promising a fixed number up front.
Can physiotherapy help frozen shoulder?+
Often, yes. Gentle graded movement, hands-on techniques and a home routine can help the shoulder move more comfortably. Frozen shoulder can take time, and we will explain what to expect.
Is knee arthritis a reason to stop exercising?+
Usually not. Movement and strength training are a mainstay of looking after an arthritic knee, adjusted to what suits you. Your assessment works out the right type and amount.
Do I need an X-ray or scan first?+
Most knee and shoulder problems don't need a scan to start treatment. If your assessment suggests a fracture, a significant tear or something that needs a closer look, we will refer you to a doctor for imaging first.
What does it cost?+
Clinic sessions start from PKR 1,500. Home visit pricing depends on your location and condition, so please contact us for a quote.
Is this a women-only practice?+
Yes. Every session is with a female physiotherapist, in the studio or at your home.
Safety first
When to see a doctor first.
Our promise: If anything in your assessment suggests you need a doctor, a scan or urgent care, we will tell you straight away and refer you.
Your safety: Treatment is always adapted to you, including during pregnancy and with other health conditions.
- Pain after a fall or significant injury, or a joint that looks out of shape
- You cannot put weight on the leg or lift the arm at all
- A hot, red, swollen joint, especially with a fever
- Numbness, pins and needles or weakness that is spreading
- Chest pain, breathlessness or pain spreading to the jaw or left arm
- One swollen, hot and painful calf
- Severe pain that is not easing
- Unexplained weight loss or night pain that is getting worse
Ready to move forward?
Your joints. Your life.Your next move.
Don't let knee or shoulder pain decide what you can do. Start with a thorough assessment and a clear, personalised plan.