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Knee Pain from the outer sides
I have been to a trek for 10 KMs and I have got my knee pain while getting down. the pain was over after a day. But now I have having the same pain whenever I am going for a trek or climbing stairs and trekking. The pain will go after a day or two. but it starts again in case of climbing/getting down. The know is paining from the sides(outer side)
Answers (3)
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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.
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Do knee strengthening exercises
Next Steps
Health Tips
precautions:
1 avoid stressing joint
2avoid any jerky mov by use of knee cap
3 avoid too much climbing and cross sitting.
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Dr. Kavin Khatri
Orthopedist
13 yrs exp
Faridkot
Start with knee pain relieving exercises. Sending you the link of the same below
https://play.google.com/store/apps/details?id=com.technoherpes.kneepain
Or you can search for " knee pain relieving exercises by Dr kavin khatri " on google playstore
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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.