My age is 52 years woman, of late I feel Knee pain, when I bend and do namaskarams and clamping stair case, if I spray some pain reliever I get some relief. Please advice me if there any exercise, I am taking calcium regularly.
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Regular walking n some stretching exercise are good. Avoid any weight gain. Good quality knee cap also helps.
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Pain during climbing stairs is more likely due to patello femoral dysfunction and during descending due to tibio femoral involvement. To treat pfp, following exercises are prescribed 1. Stretching of itb band 2. Strengthing of vmo, and hip external rotators 3. Patello femoral joint mobilization pain in knee during climbing stairs may due to tibal torsion, movement system impairment of knee, djd of patello femoral joint, better you meet any local physio nearby.
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This is basically classified as early degenerative changes in the knee joint when the cartilage in between your joint space starts getting worn away due to age related changes and regular friction of the joint, I would recommend you to avoid too much folding of your knees (like sqatting, sitting cross legged & doing vajrasana) it causes your bones to rub against each other and worsen the condition. You need to start with regular heating of your knee joint with warm water and 1 tsp of epsom salt mixed in it, it is highly beneficial, stat doing stretching of tensor fascia lata muscle & it band stretching, start with quadriceps strengthening exercises twice a day and wait for a month to start noticing changes.
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