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Jt gap .09mm. painful mob
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X-ray must bilateral.
Physiotherapy treatment best option.
Calcium supplement.
Quadriceps exercises..
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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.
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I will be happy to discuss your problem with you. Worn out knees are common at your age. The medical term is osteoarthritis or OA for short. The treatment plan is based on what your expectations are.
If you want to return to an active life with pain free knees, the best option would be to have surgery. No I am not taking about arthroscopy.
Next Steps
I need to see xrays of both your knee joints -- AP and lateral views before I can comment on whether you are the right candidate.
Health Tips
Keep your weight under control. Walk daily for at least 30 - 60 min. Eat fresh fruit and vegetables. And expose yourself to the sun. Continue Static quads exercises to unload your knee (physio can help you with that).
Good luck!
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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.