I had arthroscopic surgery in my left knee for chondromalacia patella 2 years back and still i feel pain when i run around 1 km. From, last 6-months feel pain in my right leg groin as well when i walks a long distance or play cricket i feel pain in my groin and pain in below the knee cap of left knee. And I also feel the pain in my right leg groin area when i lift the leg pain is not so strong but still it's make me worry. I did phytotherapy daily and still doing along with that i do yoga and stretching for legs. When i don't play any game or running or long walking activity then it won't pain, so right now i am not able to understand after 2 years do i still hav ethe same Chandromalacia issue. Thanks.
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Advice... Avoid sitting Cross legged. 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).
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