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).
Hi, this is Dr Hitin Mathur, orhopaedic surgeon at Fortis C Doc Hospital, New delhi. An examination of your knee will be helpful in finding the cause of your pain. Any history of twisting injury to the knee? Any other joint stiffness? Any fever or loss of weight or appetite? Any instability of the knee?