I am 29 years old male. I am having knee pain and muscle pain in legs since 3 yrs. I showed one of an orthopedic doctor, he says its nothing but because of my flat feet, I am wearing insoles in shoes (6 months use) as suggested by him, but no improvement. I work in a office where I have to sit all day on a chair. On holidays my plain reduces, but again on weekdays it grows. Its not severe, I can run and walk much. But when I rest, it feels like pain a lot. I have thalassemia minor, no allergy, no operation and had minor knee injury during childhood days. Help me out.

Dr. Vishwas VirmaniPhysiotherapist20yrs exp

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Knee advice. 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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