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Knee Pain from the outer sides
I have been to a trek for 10 KMs and I have got my knee pain while getting down. the pain was over after a day. But now I have having the same pain whenever I am going for a trek or climbing stairs and trekking. The pain will go after a day or two. but it starts again in case of climbing/getting down. The know is paining from the sides(outer side)
Answers (3)
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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Start with knee pain relieving exercises. Sending you the 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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