Apply moist heat at your knee joints before going to sleep. Keep ur knee joint warm( covered).Avoid bending knees for longer periods. Dont to exercises on your own it might increase your pain. You will have to take physiotherapy in order to get relief from pain.
since you r in Kolkata you can get in touch with me at aimanphysioatgmail.com
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.
Before doing any exercise you need to go under some physiotherapy sessions regularly after your pain get subside then only start with any kind of exs... Ultrsounic therapy and LASER have better results in your problem...becoz if you exercise in pain your pain will aggravate...get well soon... take care...
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