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Pain in knee
There is pain in my both knee in front and muscular stretch at back of both knee.This started at once without any injury or so and it's persistent from almost four months.
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.
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.
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Hi probably you are suffering from patellofemaral pain, if you have pain while climbing stairs, getting up from chair or climbing uphill. Use knee cap , physiotherapy and medications . consult Ortho surgeon and get clinically examined.
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