Meet physiotherapist if all quadriceps exercises and stretching exercises doesn't work

• : Keep your leg raised while sitting or lying • Quadriceps strengthening exercises- • Quad Clenches: Lie flat on your back or sit upright on a chair with leg kept horizontally on another surface

Visit nearby Physiotherapy clinic for detailed evaluation and treatment.

You seem to have knee bursitis. Meet a physiotherapist who can give US treatment.

I'm not focusing on religious view but that specific posture ( Ramadan prayer) for prolong time leads to pain, so first-  discontinue the posture by using alternative one if possible i.e. sitting on stool , if not possible then apply cushion and don't pray for prolong time, make it a small small session if possible as I have no idea about the ritual. You can apply icepack initially, followed by isometric quadriceps exercise for 5 minutes.

Do VMO exercises. Use knee cap - use it as cushion.