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Feeling pain in knee after running
Sir/madam,i started running/jogging 5 days back.since then i am feeling pain in my knee joint(some 2 inches below joint,probably in pes anserine bursa) and due to this i cannot run or even walk with ease.there is no swelling anywhere but i feel pain on pressing the affected area.i should tell you that i walk approx 4kms everyday for last few years and there was no problem before.i think i made a mistake that i started running by giving more pressure on heels instead of whole foot.
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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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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.