Quadriceps strengthening exercises-
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.
Pain that last more than 48hrs can be pathological so it needs to be examined also ur age is too little too have this type of knee pain. Kindly visit or book online consultation at www.physiotherapistdelhi.in
Hi.. since u have no complaints of swelling behind the knee.. it could be a muscular pain.. frequent icing to be done on back of knee.. thigh and leg and try to stretch ur hamstrings and calf muscles..
U can even get a massage done for your lower body...
If pain subsides consult a physio for proper strengthening exercises...
in case pain doesn't subside consult a orthopaedic...
if there is swelling behind the knee kindly meet a orthopaedic...
Start with knee strengthening exercises. Sending you the link of the same
Or you can search for " knee pain relieving exercises by kavin khatri " on google playstore
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