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Can Walk but Can't Run more than 5km
My problem is when I run not more than 5km, I can feel the pain around my left knee (outside). No problem while walking. Its been over the month. Im active runner. I just did HM, the pain start came at KM-4. I coudnt bend my knee so much to run esp downhills.The medic says my left knee feel hot than the right knee. Whats exactly happen on my knee ?
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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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Needs clinical examination... Visit a physiotherapist and after examination you can go for the exercises as per your physio suggest
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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.