There are many reasons that can make your knee painful. your knee should be assessed first by the hands of qualified physiotherapist or an orthopedician.
quadriceps exercises are the best one and the safer one all conditions. make a hard roll of the bed sheet,place below your knee in the lying position and press it down towards bed. do it for 15 times twice a day. But its not enough, you need to go through physiotherapy of your nee for sure.
At home- avoid overstanding or walking, good to do mild cycling, avoid cold exposure, do frequent knee bending and straightening movements at home with some hot water fomentation and application of any painkiller ointment.
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 there,,,,well if you have pain since 6 months then definately you need a proper assessment of your knee so as to find out the cause for your nagging problem...do you recollect a history of fall or trauma to your knee 6 months back?... have you stressed your knee that time like overexerting during sports or gone for trekking or something like that?.... well right now what you need to do is get an x ray of your knee done in AP & flexed Lat view ,also get your Vit D and sr calcium levels checked...with the latest findings you could vist a musculoskeletal physio or an orthopadecian and get a proper opinion regarding it....for the time being if it hurts on activity avoid sternous activity and wear a patellar knee cap for stability and relief.
Regards & take care.
I need to examine you..it's quite possible that you might have hurt your knee and injured it and not taken proper care and rest which has led to chronic pain now....seems like ligament injury by your history...please go to an orthopaedician and get examined first....thank you
There are several conditions that may cause pain as you have described.
There may be faulty alignment of your knee cap, which can be causing mechanical changes in your pattern of walking and hence causing pain. This is very simply correctable with specific quadriceps and knee setting exercises. And additionally sports taping.
There may be triggered points or some stress in the muscle on the outer side of your thigh ( it is called the IT band.) It can be resolved by trigger point release and very specific stretching.
If there is any swelling in the joint,or ligament injury, or any injury due to repititive stress, it need to be assessed more in detail and treated accordingly. Ultrasound for 3-7 days may also help in pain relief.
Hope this helps. You could consult a physiotherapist for specific muscular assessment.