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Left knee injury
After going for 22km cycling event I got a little shooting pain on my left knee while climbing stairs up and down and it became worse after I did jumping jacks during exercise. It would feel very uncomfortable to stand straight and it would pain if I would run or jump or kneel down. I went to the orthopedic twice and he said there is no structural problem since I could move my leg in all ways and even squat just that getting up would be a little difficult. It also didn't pain when he pressed different points in the knee. And I had no swelling. It's been one month the shooting pain has gone but it still feels weird sometimes and I cannot confidently put weight on it or jump or kneel down. Please help!
⢠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.
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Basically it looks like Quadriceps Strain
It takes time to heal
As it is antigravity muscle,all activities like climbing stairs or jumping will be discomforting
Next Steps
Please start with static Quadriceps and Quadriceps stretching exercises
else you can visit physiotherapist
Health Tips
You can do ice fomenting if soreness is present
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