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I am 75 years old, am having shoulder pain, it like frozen shoulder. I can move my right hand freely but there is pain, am also doing excercise- but the pain is still there. Now it is running for 5 months. Please advise.
I am 15 year old. I play cricket from last few days I am feeling pain in my left shoulder and lower back please tell some solution.
I have pain on my right leg in back thigh, and sometimes in right hips also. I am afraid is it because of two wheeler driving. I drive two wheeler daily for 35 kms. I don't have back pain. Please suggest
I am 20 year old female and have acne on my shoulder and all over back since last 2or 3 years. Some of the acne are dry off but still I am having their black marks and some of them are new extremely red in colour and also I feel pain when ever any new acne come. Please suggest me, what to do. Thanks.
I am suffering from leg pain daily during night can you suggest wat could be done sometime whole body pain.
I am 45 years old. After returning from high hilly area ie. Siachin glacier at the height of 15000' where negligible oxygen availability (in the year 2007), feeling light pain in knee joint. Also got hurt in right knee with rock and some times feeling more in right knee. Specially after seating for quite long at one place but not always or while walking in the beginning. After walking some times it goes off.
Runner’s knee is a very common problem with athletes. It is definitely not something one needs to worry about. In fact, with certain exercises, it can be prevented and if you do develop a runner’s knee, it can be treated with some exercises as well.
There are special sports medical practitioners who prescribe not only regular physiotherapy, but also specific exercises to deal with specific sports injuries. To fight with runner’s knee pain, there are a few exercises.
But the four most important ones are described in detail below.
- Quads: For performing proper quads, all you need is a back wall for additional support. You need to hold yourself against the wall and keep your legs apart from each other. The legs should be folded in the knees. In this position, you have to move up till the knee position with a minimum of one minute hold time in the knee position. You can repeat this exercise 10 times at a stretch before moving on to the next exercise.
- Hamstring: This is a fairly easier exercise than the previous one. You have to stand straight with your legs apart. Bend downwards from your hips. Relax your neck and back. Ease your head downwards as well. Keep your hands behind. Join both your hands and give it a stretch. If you think that this position is straining your neck or back a little too much, then you can simply stretch your hands without joining them.
- Calves: Calves is a standard exercise that is prescribed by medical practitioners and physiotherapists for easing out the pain caused by runner’s knee. You have to stand with your hand against the wall. Put your left leg forward and bend it at the knees. Stand on your right heel. Hold yourself in this position for 20 to 30 seconds before changing the legs and doing the same.
- Lateral: Lateral is also one of the easiest and common forms of exercises. You have to stand with your legs directly below your hips. Then stretch your right leg apart. Without bending your knees, try to touch the toes of your right leg with the fingers of your left hand. Hold this position for 20 to 30 seconds before changing the position and performing the lateral with your left leg.
Thus, these are some of the very fundamental exercises that one should follow in order to get quick relief from the pains of a runner’s knee. These exercises are very easy and help in reducing pain. If you wish to discuss about any specific problem, you can consult a orthopedist.