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Both the knees have pain
Both the knees have pain while going up and down staircase.In right knee it is more painful. Pain is in patella. At night it is paining more even in idle condition.
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⢠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).
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Sir, it seems you are suffering from patellofemoral arthritis. Pain might aggravate if you are not walking on plains. Also avoid folding your knee beyond 90 degrees. Try to keep the leg straight even when you sit on a chair. Try using high stool or chair always. Avoid sitting on floor or using indian toilet. Try doing the pelvic bridging and VMO strengthening exercises. Just google it to find out.
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.