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.
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.
Hello...... Bursitis , fracture or ligament sprain could be the cause of joint pain.... If you had any history of past trauma you remember that... Get an x ray of knee joint... It's a must for any doctor to diagnose the problem ....consult orthopedic surgeon in nearest hospital.
Knee Pain can be because of several reasons , in your case most probably because of OSTEOARTHRITIS (OA) . (do you notice JAMMING OF your knee Joint these days, then it should point out on OA). / or /
If it's related to many joints of LEG paining at once it could be due to some compression of nerve coming from back. / or /
Do you remember injuring your knee sometime in the recent past.
for this you need to provide few more details, as the exact site (front , inner side or outer side of what parts), Duration of pain (Since how long have you been experiencing the pain) , Type of pain (does it starts in the specific joint itself, or is it radiating, is it throbbing in nature or does it feel electric/tingling, is it sharp like pins and needles or is it dull) , What are the relieving factors and aggravating factors.
You might also need to undergo some radiological examinations (X-ray / MRI) , depending upon what's the condition like.
Possibly consult orthopaedic for some clinical evaluations. (special Tests)
and then we can continue with some treatment advice.
give specific details or visit some nearby orthopaedic.
DO RESPECT PAIN AND Consider it an Urgent issue to be resolve. STAY HEALTHY