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Swelling/pain observed
Have pain and slight swelling visible on patella,both knees, not stiff as far as I feel because I can walk but climbing down stairs is painful. Went on a trek in October (100 km up and down upto 4700 metre). Please help me with probable reasons for the same.
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cold fermentation Isometric quadriceps
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After 2 months if you still continue to have pain means something is really wrong with your knees it's better to consult Orthopedic surgeon.
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avoid stressful activities
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Hi!! It is a sign of patello femoral join pain. This is at the sight of the thigh bone ( femur) joining at the knee cap ( patella). This might be due to the stress your joint went through during the trek.
Next Steps
Kindly apply ice twice a day. Visit the nearest Physiotherapist for further management of the case.
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Hello Looks like you stressed the ligaments. This should go away with rest.
Next Steps
Avoid running, jumping or anything that causes pain. Use a knee cap if it helps. Spray or gel application, hot compress. Vitamin D If it is not coming down in a week, see a pain physician for examination and further advice
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Knee strengthening exercises once the pain subsides
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Hello, It looks like your problem became a chronic because you are having Pain, swelling, difficulty in climbing down stairs for 2 months.
Next Steps
I would suggest you to consult a  physiotherapist and take a X Ray for your knee joint especially patellofemoral joint to rule out the cartilage damage.
Health Tips
Gradual but progressive quadriceps and hamstrings strengthening exercises to fix tour pain. If your approach to your pain is just a medication and not heading towards a detailed examination and exercise rehabilitation, there is a chance to develop degenerative knee disorder.
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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.