It would be better if you visit any local physiotherapy clinic..A detailed and comprehensive physical assessment will help you to solve this problem.

Make a visit to physiotherapy clinic

Visit near by physiotherapist and do a proper assessment and take physiotherapy treatment

use cryo therapy. take rest when severe pain. consult physio for better diagnosis.

Hey there!! I am happy to see a girl of you age doing healthy habits for overall mental and physical health. I really appreciate that. Is it normal to have pain- yes! Pain is common. However if pain doesn't subside after 7-10 days of rest that can be a matter of concern. Here are easy peasy solutions 1st- for your pain-  take few days rest. Our body needs rest for healing. Along with rest apply hot pack(as it is three weeks now). You can have few medicines after consulting a doctor. 2nd- PRECAUTIONS FOR continuation of your fitness routine - Warm up and cooling exercise is must. Proper gear like a proper foot support shoes and friction free yoga mat. Exercise must be done according to your body weight. Start for beginners level and increase it gradually. Any kind of pain immediate after exercise you can go for ice pack Everyone must be done under expert guidance. If you have still any doubts feel free to consult me. (Your physio)

Ensure you wear good footwear while working out specially in dance workouts. Proper stability and support will help reduce friction in knee joints which can cause pain. Check for calciumvitamin D levels Enrich your diet with good lean proteins which help you build muscle.

Hey there!!! Do icing on your knees twice a day!! It will help to reduce pain and inflammation. Consult your general physician for mediation..and proper rest to knees.

Hello Mam I would suggest you to stop leg day in your gym routine till your pain gets subsided. Make yourself hydrated. If your pain lasts more than 3 weeks , consult your family doctor for pain relief medication. Meanwhile,go for hot packs-(5-10min)-twice a day . This would be helpful. Thank you.

For the start please apply ice pack, try doing gentle movements, avoid stair climbing and when the pain reduces start training again. For detailed assessment please visit a physiotherapist.

Please stop your workout for sometime, visit local physiotherapist for further evaluation and treatment or book an online consultation

Please stop 1 week workout continue, and rest avoid over pressure movement and do knee strengthening exercises.

You need to strengthen knee muscles . Knee strengthening excs advised. Diet rich in calcium.

Hey there! Yes it's normal to have some amount of pain. To reduce the pain, you can do warm water fomentation to relax your muscles.

If you have weak muscles around the knee joint and low on calcium then you will feel this pain post workout. Check for calcium levels and take calcium rich diet, apply diclofenac ointment and do hot water fermentation twice a day for 15mins. Reduce workout timings and avoid movements that requires pressure on the knee joint. Consult back for proper assessment to suggest more treatment details.

While doing Squats make sure position of your knees should be correct, and while doing yoga do not go for over stretch muscle. During stretching maintain it for 15-20sec per strech. -During pain use ice packs and go for Physiotherapy pain management.

As I see Your basic details of height weight and age i would recommend following things 1. The pain is not normal as you are over weight to begin with dance fitness 2. To start with dance fitness or any high force body movements it is always recommended to have programed exercise plan and than start your regular workout . This is to avoid sudden jerks and complains of pain

Do a bit of warm up stretching before any of your sessions, after that consider for general checkup for vitamin D, if its low do take it for month or 2, after that have a protein rich diet, you can also add chia seeds for omega etc, if the pain last after or during the session you can use knee Capp for supports, as you are young so there is nothing worry, start of anything is difficult. you can continue with the exercise but grow gradually .

It's hard to work out if your pain is due to dance and yoga or some tissue dysfunction. However, an equal level of pain going up and down stairs, or sitting, etc. could be just a workout related muscle soreness. Muscle soreness could be helped with icing for 10 to 15 mins after activity, or you could use  both ice and heat.

Hi I need more information.

kindly get a proper assessment and treatment from a nearby physiotherapist this is not a normal pain do some proper stretching and strengthening exercises

Thank you for contacting us. You should first speak with a local physiotherapy facility. Your issue could be caused by weak muscles or by another factor. You should consult and have the assessment completed for it. and to begin the course of treatment as soon as feasible. thankyou