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Knee pain in both knees
I have really bad knee pain for weeks. If im sat in a position for too long the lock and im in agony for hours. They hurt when i walk when i sit when i pretty much do anything.
Both knees are the same. They feel bruised and achy, they click everytime i move them and it hurts when they click
Ive had an xray but it has come back clear and now im back to square one
⢠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
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