Quadriceps exercises must

- Your knee and hip muscles could be weakness or possibility of muscle tightness. - check for vit d, uric acid level for better diagnosis - kindly do private consultation with physio for better aseesment of joint range and muscle strength.

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).

Your knee muscle are not good theey are weak and tight. So plz go to physiotherapy centre they will resolve your problem.

Start with knee pain relieving exercises . Sending you the link below https://play.google.com/store/apps/details?id=com.technoherpes.kneepain