cap so that you will feel firm while walking or climbing stairs.
This is a general strain and for this you can follow these measures: one keep a pillow right under the knee while sleeping, next is you can keep ice in the painful area for about 5--10 minutes, if pain
still persists you can stretch your body by twisting the waist
on both sides how we used to do in the school drill similarly you can try! One time you can do hot water fermentation that would help to reduce the muscle