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 Contrast Fomentation (Hot and Cold).

You have reduction in muscle flexibility and strength that y you feeling like this.physiotherapist is only option to make you fine.

Tk physiotherapy treatment for few days

1stly to rule out this you need to go through a thorough examination and try to find out the root cause of this problem.. wether this pain is related to your lumbasacral spine and radiating to the knee.. or it's a muscular problem... after ruling out we can suggest you the treatment.. kindly go to a Orthopedics..get well soon .. take care...

Local pain on the outer thigh may be local neurogenic pain where as in outer knee area can be radiating nerve pain from lumbar (back) region. Inner thigh pain is usually attributed to muscular in nature. Causes of these may be from even tight clothing, lumbar disc prolapse to tight muscles in pelvic and hip region. Based on hints, the pain is possibly mechanical in nature. Contact a physiotherapist near you who can assess the cause and will advise you accordingly.

Pain radiating in inner and outer aspect thigh radiating to knee is characteristic hamstring and obturator nerve radiculopathy .take proper rest avoid sqatting ,stairs ,sitting cross leg.

As per your complaint, It may be some lumbar spine pathology( means some changes in spine).consult some experienced physiotherapist or orthopaedic