X-ray must. Physiotherapy treatment must quadriceps exercises must

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).

U hadnot mentioned when your pain started and how its aggrevates, what treatment uhad taken so far. - check for uric acid , vit d , b12 - fix appointment with physio for full assesment and treatment as u telling signs of arthritis . - avoid cross sitting - apply contrast bath - avoid any jerky mov to knee - avoid too much stair climbing