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I am having mild pain in both knees
I am having mild knee pain since a week. Please advise me with some exercises.My pain goes up is I climb stairs or stand for longer time periods
Answers (19)
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Visit near by physiotherapist and do proper physio consultation directly & Do treatment rehabilitation
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First u do ice cubes rubbing on knee front and back. Then u do aerobic exercise and resistance exercises if you feel pain then u contact me for session
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contact physio
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It would be advisable to get a physical check up done by a PMR doctor ( physical medicine and rehabilitation physician) to ensure proper evaluation, radiographic assessment, necessary medical interventions and therapeutic exercises necessary.
It's better to have a holistic and well rounded treatment plan made rather than just "exercises".
Next Steps
Visit a local physiatrist
Health Tips
Avoid squatting, cross legged sitting, carrying heavy weights
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Mam ...first take a proper online consultation first because to identify a proper assessment and diagnosis....you have both knee pain ...where the pain in radiating or not...what activities cause pain ..we should rule out all mam ...so take a online consultation..it is useful.
Next Steps
do proper online consultation mam
Health Tips
do exercise regularly mam
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Knee strengthening exercise is important but by telling here what to do and what not, will not help you as at your age you have to visit a good physio to help you in this .
Else pain will increase more.
These days this has become a basic problem due to not active lifestyle
Next Steps
Start Knee strengthening exercise with some good physio
Health Tips
Be more active
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Dear Patient,
I understand that mild knee pain can be troublesome, especially when climbing stairs or standing for long periods. Here are some exercises and tips that I recommend to help alleviate your discomfort and strengthen your knee joint:
Recommended Exercises
1. Static Quadriceps Exercise
Sit or lie down comfortably.
Tighten your thigh muscles (quadriceps) and press your knee downwards.
Hold for 5–10 seconds, then relax.
Repeat this 10–15 times, 2–3 times a day.
2. Straight Leg Raises
Lie flat on your back with one leg bent and the other straight.
Slowly raise the straight leg to the height of the bent knee.
Hold for 5 seconds, then lower gently.
Perform 10 repetitions per leg, twice daily.
3. Seated Knee Extensions
Sit on a chair with your feet flat on the floor.
Straighten one leg as far as possible, hold for 5 seconds, and slowly bring it down.
Repeat 10–15 times on each leg.
4. Hamstring Stretch
Sit on a firm surface with one leg extended straight and the other bent.
Lean forward slightly, keeping your back straight, to stretch the back of your thigh.
Hold the stretch for 20–30 seconds and repeat 3 times on each leg.
5. Glute Bridges
Lie on your back with knees bent and feet flat.
Raise your hips, squeezing your glutes, and hold for 5 seconds.
Lower gently and repeat 10–15 times, twice daily.
Tips for Pain Management
Rest & Modify Activities: Avoid prolonged standing or repetitive stair climbing for a few days.
Cold/Heat Therapy: Use a cold pack if there’s swelling or a warm pack for stiffness.
Supportive Footwear: Ensure you wear cushioned shoes with proper arch support.
Weight Management: If applicable, maintaining a healthy weight reduces stress on the knees.
If the pain persists after a week or worsens, please visit PAL Physiotherapy Clinic for a detailed assessment and tailored treatment plan. I’m here to ensure you recover quickly and regain full mobility.
Best regards,
Dr. Rajesh Pal
Certified Orthopaedic Physiotherapist
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Please visit nearest physiotherapist for proper knee assessment
Next Steps
Do hot pack with wrap hand towel thrice a day for 10 mins
you can do at home
knee joint muscles strengthening exercises
glutes muscles strengthening
hamstrings muscle stretching exercises
Health Tips
Please wear knee brace on both legs
(Try patellofemoral brace)
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Knee pain, especially aggravated by activities like climbing stairs or prolonged standing, may indicate issues like osteoarthritis, patellofemoral pain syndrome, or overuse injuries.
Consult a physiotherapist or orthopedic doctor for a detailed evaluation and personalized treatment plan.
Next Steps
Gentle exercises and tips for managing the pain:
1. Low-Impact Exercises
These exercises help strengthen the muscles around the knee without putting excessive strain on the joint:
Straight Leg Raises:
Lie on your back, one leg bent, the other straight.
Lift the straight leg to the height of the bent knee. Hold for 5 seconds, then lower.
Repeat 10–15 times per leg.
Quadriceps Sets:
Sit or lie down with the leg straight.
Tighten the thigh muscle (quadriceps) and hold for 5 seconds.
Repeat 10–15 times per leg.
Heel Slides:
Sit or lie down with your legs straight.
Slide one heel toward your buttocks, bending the knee, then straighten.
Repeat 10–15 times per leg.
Seated Marching:
Sit on a chair with feet flat on the ground.
Lift one knee toward your chest, lower, and alternate legs.
2.Activities to Avoid
Avoid deep squats, lunges, or high-impact exercises like running.
Minimize stair climbing until the pain subsides.
3.Consult a Specialist
If the pain persists or worsens, consult a physiotherapist or orthopedic doctor for a detailed evaluation and personalized treatment plan.
Health Tips
Tips for Pain Management
A. Avoid Overuse:
Rest when needed and avoid prolonged standing or stairs until the pain reduces.
B.Use Ice: Apply an ice pack for 15–20 minutes, 2–3 times a day, especially after activities.
C.Supportive Footwear: Wear cushioned, supportive shoes to reduce knee strain.
D.Weight Management: If overweight, losing weight can reduce stress on the knees.
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Consult in person with the physiotherapist for proper assessment and treatment.
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Dr. Neetu Rathi (PT)
Physiotherapist
17 yrs exp
Gurgaon
Greetings from Rid of Pain Physiotherapy
Check your vitamin D3 and B12 status. Start physiotherapy along with these supplements if you are deficient. Exercises for a long time will help you to get rid of pain.
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Dr. Pallavi Mishra (PT)
Physiotherapist
4 yrs exp
New Delhi
Hi, you should start with basic knee isometrics, glute muscle strengthening exercises and calf stretch.
kindly note performing exercises in wrong posture and incorrect dosage may lead to more injury. its advised to exercises under the supervision of a physiotherapist.
early management will lead to preventing the chances of worsening your knee pain.
Health Tips
avoid low height sitting, sofa sitting, use a foot rest in the kitchen while standing and keep shifting your leg on the foot rest.
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Dr. Nimisha Varshney (PT)
Physiotherapist
11 yrs exp
Ghaziabad
Hello,firstly consult to ur nearby physiotherapist.
Do correct exercises
Avoid cross sitting,squatting,long standing
Walking with knee wrap
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Dr. Prajakta Patil (PT)
Physiotherapist
2 yrs exp
Pune
hello
please do consult with an orthopaedic and go for investigations.
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Dr. Avijit Das (PT)
Sports and Musculoskeletal Physiotherapist
4 yrs exp
Kolkata
Hi. Maybe there is an early osteoarthritis changes.
Next Steps
Advice do not stand for a long time and avoids stairs climbing.
Health Tips
Ice compression.
Crepe bandage.
Knee joint strengthening and stretching exercise.
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Dr. Steephan John (PT)
Physiotherapist
7 yrs exp
Bangalore
kindly focus on your lateral tight muscle stretching and adductor strengthening
before starting the exercises kindly get a proper assessment and treatment from a nearby physiotherapy clinic
Next Steps
for more details contact ELYSIANN HEALTH AND WELLNESS , Indiranagr, banglore
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Dr. Shreya Upadhyay (PT)
Physiotherapist
6 yrs exp
Surat
Hello,
As your pain started suddenly the cause of pain must be checked. You should consult a physiotherapist for assessment of your condition and proper rehabilitation.
Health Tips
apply ice for 10-15 minutes over painful area.
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Knee pain is mild and gets aggravated with activities,
You can use cold compression, Rest and exercises
Static Quads, Static Hamstrings, Straight Leg raise, Bridges.
Next Steps
If it is not getting better with all the above things then you need to consult a physiotherapist in person.
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Dr. Jacob Roshan Mathew (PT)
Physiotherapist
21 yrs exp
Bangalore
Please check with a physiotherapist for exercises for your condition
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Ms. Shefali Gandotra (PT)
Physiotherapist
20 yrs exp
Jammu
Hello, Before starting any exercises it’s better to consult with physiotherapist directly so that a proper assessment can be made as per your age. You should have good amount of calcium in your body and also your vitamin D levels should be on the correct side for the knee pain. Apply ice packs n volini
Next Steps
Knee strengthening exercise
Health Tips
Avoid sitting at low Heights
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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.