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Knee Injury
I have twisted my knee while playing football 5 months earlier(13-5-2016). I was not able to walk for 7-9 days properly. After one month i strtd playing again. Sometimes i feel pain on knee while running. After 3 months there is knock sound hearing from knee. Its not stopping. From then sound & pain increasing slowly.
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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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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.