Have severe knee pain (both legs)

Short Arcs: Lie flat on your back or sit upright with your leg placed horizontally on a flat surface like a chair or bed. Place a rolled up towel under the knee. Pull your toes towards you and clench you thigh muscles. Slowly lift your foot up off the bed until your knee is straight (keep your knee resting on the towel). Hold for 3 secs and slowly lower them on the chair. Repeat 10 times twice a day. Straight Leg Raise: Lie flat on your back. One leg and knee will be straight and other leg should be bent. Pull your toes towards you and tighten/clench the muscle on the front of the thigh, locking your knee straight. Lift your foot up in the air, about 6 inches off the bed. Hold for 3 secs and slowly lower the leg. The knee must remain straight the whole time you are doing this exercise. Hamstring stretching Towel Hamstring Stretch Lie on the back, supporting the thigh with the hand or with a towel wrapped around it.. Slowly straighten the knee until a stretch is felt in the back of the thigh, trying to get the bottom of the foot to face the ceiling, one leg at a time. Hold the position initially for 10 seconds, and gradually work up to 20 to 30 seconds. Seated Hamstring Stretch While sitting at the edge of a chair, straighten one leg in front of the body with the heel on the floor. Then, sit up straight and try pushing the navel towards the thigh without leaning the trunk of the body forwards. Hold this stretch for 30 seconds Repeat 3 times for each leg.

Mam it's just your two muscles involving majorly that's popliteius and biceps femoris (short and long head) ..And secondarily patellar tendon and rectus femoris. . So no need to worry. .

plz approach to a sports physio with expertise in myofascial trigger points release therapy manually or with dry needling which will easily repair any micro level injury and make u mobile in less than a week ...

post treatment plz do icing. ..fr 40 mnts ..atleast.... god bless you

It can be due to osteoarthritis or meniscus injury in the knee(sometimes locking of the knee occurs).

Go to a physiotherapist.. Ultrasonic therapy +IFT +Heating therapy +some strengthening exercises will be helpful.

At home.. Rest +hot water fomentation +pain killer gel +no long standing +no squatting +no cold exposure +no stair climbing.

In case you didn't have trauma,all you need is just exercise for the knee. Start walking or jogging which will help your knees to get to shape

Detailed history and assessment is needed to come to a diagnosis and decide the line of treatment.

see a musculoskeletal or sports physiotherapist, if in Mumbai find Flex Physiotherapy Centre,Malabar Hill

if you have access to a swimming pool, start walking in waist keep water meanwhile