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Sir my legs are paining for more than 5 days can you please give what should I do ankles are paining.
Hi sir good afternoon my problem is my left leg heel is getting pain and burning could please advise what is the problem how can I cure it.
Hello sir, my leg joints are painting sin 2 month. I am getting treatment rooms local doctor but it is remain as it is. So please help me out from dis pain. thanks.
I am 20 years old female. I have pain in my hands from many days and frequent muscle cramps occur when I walk up the stairs. And also I feel low energy. Are these symptoms due to vitamin deficiency in body?
My husband has hip joint pain but we don't want to replace any other advice for relief his pain he has poilo in his one leg also please give some usefull advice I will be very thankful to you.
My mother's left hand is paining since morning it seems! When she fell tension about something it pains it seems! What should she do?
Hello sir, I have to much pain in my left shoulder for 7 months. I am also taking medicines for last 4 months from the best doctor of my city but there is nothing improved. I did MRI of my left shoulder & doctor said that this is arthritics & some swelling & liquid found in shoulder. What should I do.
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.