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).
Hello there,,,,well you do need to visit an orthopedician at the earliest...most probably such injuries would turn out to be cruicate ligament or meniscal injury.
For the timebeing apply icepack over the affected knee 4 to 5 times a day to reduce swelling.
most probably you would advised to have an mri of your knee to see weather any ligament or meniscal injury is there...and based on that furthur decision would be taken.
try not to bear too much weight on the affected knee....if possible wear a knee cap for added support ...till you visit the doctor,
do reply with the followup case for rehabilition protocol.
regards & take care.
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