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Knee pain
I get knew pain while climbing up and down the stairs. What exercise should I do to strengthen my knees ?
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You need to do isometric quadriceps and and vmo strengthening exercises with ankle toe movements...do not do exercises in painful condition if u do so den pain will increase... do hot fermentation thrice a day...single leg raise till 45 degree... do every exs for 10 repetions a hold 10 seconds... and gradually increase the repetitions...get well soon take care
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Put a towel roll under knee and press for few seconds to then release repeat twice a day
Hot fermentation.
Twice a day.
Gentle quadriceps exercises
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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.
Sports Taping- stretch the tape from both ends and apply on the affected area
Contrast Fomentation (Hot and Cold).
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Knee pain can arise due to number of causes. Low vitamin D or elevated uric acid are a few causes. So get your vitamin D and uric acid levels done fasting . You can start quadriceps strengthening exercises 20 mins 2-3 times a day. Learn the same from a physiotherapist.
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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.