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Knee joint pain
Was going to gym for couple of days and ran on the trademill for 4 to 5 days.and after that got knee pain.now not going to the gym anymore but still the pain is here..what shall I do.suggest please.and how long I should avoid going to the gym ..
Answers (5)
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This is common pain when we start new work out..
So u do first free exercises and stretching for one week. Then start minar strengthening exercises.. gradualy increase strengthening exercises and also increase more work out.
If pain is persist after one week during rest then consult to ortho or physio
Next Steps
take rest for few days then gradualy start exercise step by step
Health Tips
take ice pack or moist heat..
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Apply hot fermentation twice a day
Next Steps
physiotherapy treatment
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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.
⢠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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Getting pain in the muscles after starting a new workout is common. Usually subsides in a week or two. Few suggestions to avoid such pain are to start new workout at a slower pace and shorter duration and slowly increasing it. Using ice packs after the workout will help in reducing pain. Keep yourself well hydrated.
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Dr. Ankit Bhartia
Orthopedist
17 yrs exp
Gurgaon
To lol HV him
.h me
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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.