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Knee pain climbing stairs
Have been get knee pain from 2 weeks while I climb staircase I am 75 kgs without any health problem
Answers (4)
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.
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It seems mostly age related changes in knees .
More weight is definitely an aggravating factor for pain and changes in knees.
Weight reduction and knee muscles strengthening (specially quadriceps ) is important.
Next Steps
Visit some experienced physiotherapist to properly guide you if surgery is the only way or physiotherapy can help and explaoin you the role of physio in your case.
Health Tips
avoid squatting, crosses legged sitting and much pressure on knees
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Take hot foamentation first.n than do static knee exercises that is u hv to take a towel roll behind knee n dan press till count of five n dan relax do dis 10times.ankle up n down.straight leg up n down.VERY IMPORTANT in sitting position straightened ur knee hold till count of 5.10reps.do dis for a week n dan consult Physio for progressive exercise
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