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Try to avoid sitting cross legged, or bend the knees too much in any way like offering prayers, cleaning or going to the loo. Use western toilets only.
Consult a physiotherapist and stat knee quads and hamstring strengthening exercises. Also go for a morning walk and taek a diet rich in milk and calcium and vit. D like fruits, spinach, papaya, mango, ragi, soyabean etc.
Hope this helps.
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