Avoid sitting Cross legged.
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).
over 90 percent of knee pain conditions can be dealt with physiotherapy and some antiinflammatory medicines .
causes of knee pain in younger & middle age people below 50 years could be caused by over weight, long hours of standing and repeated staircase walking/injury, /sports activity,etc.
causes of knee pain in older people over 50 years of age is caused by ostoarthritis,obesity,lifestyle habbits like sitting on floor,using indian toilet,etc.
whatever is the cause ,knee pain can be totally cured with good physiotherapy treatment along with use of knee support and exercises for your knee muscles,modifying your lifestyle.
Knee pain can be because of many reasons..... It could be anything ranging from arthritis to muscle pull or ligament injury to bursitis.... It can be more clear once you get yourself assessed by an orthopaedic consultant..... Does this pain occur mainly while climbing stairs or when you get up after long hours of sitting....... Or it occurs when you sit at your desk (since you are a management professional more sitting on a wrong chair may lead to popliteal bursitis).... Reason and treatment would vary for each kind of pain...