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.

Its too young to take knee injury lightly it may be ligament injury that cannot be diagnosed without physical examination kindly rush to a sports physiotherapist. To know us more visit www.physiotherapistdelhi.in

Start with knee strengthening 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 kavin khatri " on google playstore

Hello. You definitely need formal assessment by either a good physiotherapist or an orthopaedic surgeon. Dr M Vashishtha FRCS, dr-MV.com