Hello sir,
First of all building up a exercise regimen is a long process for years please don't try to grow immediately. As of now avoid gym activities, take good rest. You need further evaluation for this meet an orthopaedic surgeon ASAP.
Next Steps
By then use this tablet- Etoshine MR BD*5 days until you see an orthopaedic surgeon.
Health Tips
Avoid gym, lifting weights, squatting, using indian toilet, sitting cross legged. All the best we're always with you