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Constant knee pain
I've recently started getting pain in my left knee. It hurts slightly all the time but hurts a lot when I bend it or put pressure on it. Also when it's bent for a while as I'm laying or sitting it starts to hurt and has a shocking feeling. I'm not an athlete and haven't been running lately so I didn't injure it. Should I see a doctor?
Avoid sitting Cross legged.
Avoid Squatting-
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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Hey ...I got your issues......It's mild muscular issues. .CHK out to sports physio .I m mentioning few muscles ..Just request your physio to release it ..
Biceps femoris (both head)
VAstus lateralis
Gastrocnemius
Popletius
Patellar tendon
TFL
Next Steps
these muscles and tendon can be released through manual therapy or with dry needling followed by kinesiolocial taping application
Health Tips
just learn all lower leg stretching exercises
for prevention in future. .
god bless you
regards
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Start with knee strengthening exercises. Sending you the android link of the same below
https://play.google.com/store/apps/details?id=com.technoherpes.kneepain
Or you can search for "knee pain relieving exercises by Dr kavin khatri " on google playstore
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