I am 71 years and in good health. My weight is 74 kg. My knees had started paining, last two months while walking and taking stairs. I have not taken as any pain killers. What should I do.
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Take intra articular hyaluronic acid injection. It is useful to you I think it is early osteo arthritis.
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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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