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Severe knee pain high school runner
I am a female high school runner and I run track and cross country. I am used to doing high mileage but hadn't run since thanksgiving, and this monday I decided to start training for track by running an easy 10 miles. The next day I immediately noticed that I am having severe knee pain when walking, bending my leg, going up and down stairs, etc. It also hurts to the touch. I really hope I didn't screw up my track season, what is wrong with my knee?
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⢠Avoid sitting Cross legged.
⢠Avoid Squatting-
⢠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).
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.