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Knee problems
I'm a long-distance runner. I noticed a severe pain on the inside of my knee and under/below my kneecap. My toes would go into sort of a burning hot numbness when I ran and my knee moved to the side and popped when I bent it (PAIN). So I went to my physical therapist and she said oh it's just muscle soreness. So I took a week off, iced and stretched like she told me to. So I went back to running Monday. 5 minutes into warmup my knee collapsed and I went down. PAIN. Again. So I took the rest of the week off and ran again yesterday. It was only a 2.5 mile course but when I got back it throbbed and collapsed again (not as bad this time) when I tried going up my stairs in my house. I fear that it is more than just a muscle soreness but I don't want to waste my time going back in if she is just going to tell me the same thing.
You should consult a physiotherapist /orthopaedician and get it properly assessed, diagnosed and treated.
Next Steps
Ultrasonic therapy +IFT +Heating therapy +exercises(strengthening +co-ordination) will be helpful.
Health Tips
At home.. Rest+hot water fomentation +pain killer gel +use knee cap.
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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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Bro I understand your problem and position, plz try to understand that you are having a sport injury kind of stuff to your knee, itz jus not pain relief, but its all about why it came. Need to pinch the diagnosis, as far your history loking like, u must be having some acl tear, meniscus tear, or soft tissue injury. Get ur self examined by a orthopaedic or sport experts orthopaedic surgeon. Dun not neglect as knee might not heal if you doin running like this.
Next Steps
MRI would help you to get your diagnosis, but it should be under some expert.
Health Tips
till that tym prevent your regimn of running and take a stops in between like at 1 kms and den rest. If that is also not bearable than do brisk walk till your injury heal.
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