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Knee instability & severe pain sometime.
While playing football my leg twisted and i fell down due to instability of my leg by then too much pain in my leg persisting. I thought it was a sprain and will be alright. On touching from outer the pain doesn't felt but on bending leg the pain starts and sometimes while standing when my leg stretch i fall down and a sound come from the knee joint bone that is audible to even near standing person.
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⢠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.