I run 3.5kms daily as I am improving my stamina, But A pain is caused in my left knee and I think it's some kind of ligament at left side back of my left knee. The pain increase with the kilometres I run it's been 20days I've stopped running and I think pain is gone but wherever I start running after 1.5 kms pain occurs and I have to stop cause if I had not stopped next day that pain would be terrible. And Specially this pain occurs when I decent stairs climbing is not much problem. Please help me it has frustrated me. I have tried Ice, Hot water bathing, Diclofenac Tablets none of them works fine. I want to know which muscle group is affected and How to get rid of it? Thank You.

Dr. Sonia SharmaPhysiotherapist4yrs exp

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Back pain or HIP PAIN k liye back isometrics exercise kijiye or hot fragmentations kijiye. For word bandings mat kijiye. Long time ek hi positins m mat rahiye. Breegings exercise bilateral or single leg rotation kijiye phle without weight kijiye fir 1-2kg weight cuff se kijiye rotations kijiye leg single -single than avoide kijiye stair clabbings sweelings ho to ice ki massage kijiye back pain ko ap darr mat smjiye ap low back belt bi use m laa sakte h vo kisi bi tarah k jurck se apko bacha ti h deep breathing exercise kijiye I hope get well soon? thnx. Shoulder pain or elbow pain or HAND PAIN k liye ap ice massage kijiye ? jurck se bachiye or shoulder wheeler exercise kijiye. Clapping kijiye. Sweeling aye to ice massage kijiye ??rotation krte rahiye. Elbow m pain ho to ap ultra sound lgaiye 4-10 days pulley exercise kijiye or weight cuff bandh kr 1-2kg k weight cuff se pendullaer exercise kijiye?. I hope get well soon thnx. Wrist pain k liye stimuleter ka use kr sakte h ?. Or fingers k liye mobilization bi krsakte h I hope get well soon??thnx Leg pain k liye calf stretchings or periformis stretchings or T. F. L stretching ilio psos muscles ki stretching kijiye sweelings ho to ice pack kijiye or sweeling nhi ho to hot pack ka use ap kijiye. Heel track kijiye? weight cuff 1-2kg use kijiye or leg exercise kijitye hips up nd down exercise kijiye?. Walking kijiye phle edii rakiye fir panjaa rakijiye 6-9 kaadaam chalet huye apni walking ki capacity incress kijiye daily 1000 kaadaam ap chaliye ?deep breath lijiye pani jada se jada pijiye ??. Long sitting, standing, clambing avoide kijiye I hope ap jaldi ache ho jayege thnx. KNEE PAIN k liye ap knee cap use kijiye ?or hot fragmentation kijiye jada stair clambbings mat kijiye?. Long sitting or standing mat kijiye??. Heel track kijiye 4-5 time, ediii panjaa kr k chaliye 1000 kaadaam???. ANKLE PAIN k liye ap ice se massage kijiye ?. Quick stretch kijiye or tempoline kr sakte h ap??for jumping??ankle toe movement kijiye countinu?. Weightcuuff bandh kr 1-2 kg k ap sit to stand kr sakte ho??. I hope ap jaldi theek ho jaayege thnx?? 

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