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.... It could be due to trauma, knee joint has many ligaments which are responsible for holding joint in position and also helps in bringing wide range of movement to leg... Overtress can cause ligament tear... Commonly seen in athletes.. Consult orthopedic surgeon. X ray is required for diagnosis.
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There cud b pain in the knee d/t a sudden injury caused by a wrong step while walking or it cud b due to long hrs of standing or overusing....if there is no other history like osteoarthritis or rheumatoid arthritis...wud advise u to get urself examined from a Physiotherapist or Orthopaedic for bettr diagnosis