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31 years is too young a age to develop oa. Please rule out other causes of oa with simple blood tests. Oa is wear and tear occuring at the joints causing wearing out of cartilage. Glucosamine is a safe medicine which can be taken in early stages and in many studies has been found to regrow the cartilage.
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Quadriceps exercises-lie straight ,make a towel role and put it under the knee ,pressthe knee 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, Quadriceps Exercises- Lie straight, make a towel role and put it under the knee, press the keen against repeat 10 times, twice a day. Hams Stretching- lie straight, take the leg up, pull the feet towards yourself, with a elastic tube ornormal belt. repeat 10 times, twice a day.
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