Hello sir,my age is 21 ,m getting pain in my left knee since last two days.It started suddenlyand i get more pain when i walk and i am clueless about reason behind this sudden pain,what should i do? plz help!
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You should do the following exercises to strengthen your knee musculature.
1. Straight leg raise- lie flat on your back on bed/ floor and lift your leg up from the ground or bed with knee kept straight and ankle pulled in towards you and your big toe should point towards the ceiling. On the top position hold the leg for 10 seconds. Repeat the exercise 5 to 10 times 3 times a day.
2. Ankle pumps - lie flat on your back on bed/ floor and pull your ankle in towards you, hold it for 10 seconds and then move your ankle out away from you towards the floor and hold it for 10 seconds. Repeat the exercise 5 to 10 times 3 times a day.
3. Concentric and eccentric quadriceps exercise - Sitting on a chair with your feet properly supported on ground. Lift the leg up by opening the leg in front at knee joint and pull the ankle in towards you. Hold it for 10 seconds and do 5 to times 3 times a day.
You can do the above exercises for both the knees as these would just strengthen the knee musculature and would not only help you with relief of pain but also help you to combat unusual pressures on the knee joint. If any doubt you can see my profile on Urban Clap.
Quad Clenches: Lie flat on your back or sit upright on a chair with leg kept horizontally on another surface. Now, tighten the muscle on the front of the thigh by pushing your knee down. You should feel your thigh muscles clench, Hold for 3 secs. Repeat 10 times twice a day.
Short Arcs: Lie flat on your back or sit upright with your leg placed horizontally on a flat surface like a chair or bed. Place a rolled up towel under the knee. Pull your toes towards you and clench you thigh muscles. Slowly lift your foot up off the bed until your knee is straight (keep your knee resting on the towel). Hold for 3 secs and slowly lower them on the chair. Repeat 10 times twice a day.
Straight Leg Raise: Lie flat on your back. One leg and knee will be straight and other leg should be bent. Pull your toes towards you and tighten/clench the muscle on the front of the thigh, locking your knee straight. Lift your foot up in the air, about 6 inches off the bed. Hold for 3 secs and slowly lower the leg. The knee must remain straight the whole time you are doing this exercise.
Hello . Initially you can do icing.
Ice can relief the symptoms.
Don't touch pain area it can increase or cause local swelling. Don't cross leg and sit on floor.
For further query u can drop ur questions at my fb ac. can help you.
Don't Take any medicine without consultation and icing will improve the intensity of pain.
Dr deepesh nainani
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