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).
Constant pain around knee, specially after getting up after long duration of sitting and staircase climbing are signs of osteoarthritis of knee..... Take care of your knee with precautions to be followed lifelong such as prevent cross legged sitting, squatting, limit the use of Indian toilets, etc...... And perform lifelong exercises suggested by a physio near your area after thorough evaluation along with cycling or swimming sport of your choice...... Even though it sounds like arthritis knee injuries need to be ruled out before following these instructions..... Visit an orthopaedic consultant near your area
At the age of 29, knee pain while stair climbing and pain on getting up from sitting position is due to chondromalacia (weakness of cartilage). Get Serum Vitamin D3 checked. Need to stop sitting on the ground, stop using an Indian toilet for atleast 3 months. Consult a physio and start Quadriceps and Hamstrings strengthening exercises.
Hello, I went through your query, pain may be due to over usage either due to running or due to other activities, or because of injury to ligaments around knee, or due to sprain of muscles around knee. Painkiller with proper rest helps to relieve pain. Please consult a orthopedician for prescription.