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Bad Knee cap pain 15 year old female
Ive been experiencing knee problems for about 6 months. I do dancing every night and I do a lot of running and jumping. At first my knee would hurt after these activities, but now my knee is hurting more frequently. The pain is on the front of my left knee cap. When I sit in the car for long my knee cap starts to hurt badly. I have to get out of the car and start walking to stop the pain. My knee used to occasionally used to click when I walked but thats stopped. What could the issue be?
Quadriceps Exercises- Lie straight, make a towel role and put it under the knee, press the keen against the role, hold it for 20 secs. Repeat 20 times twice a day. This will help relieve some pain.
Core Strengthening Exercise- Straight Leg Raised With Toes Turned Outward, repeat 10 times, twice a day.
Hams Stretching- lie straight, take the leg up, pull the feet towards yourself, with a elastic tube or normal belt. repeat 10 times, twice a day.
Sports Taping- stretch the tape from both ends and apply on the affected area
Contrast Fomentation (Hot and Cold).
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