I am 30 years old and am suffering from knee pain from quite some time (approx 4-5 months. My left knee pains a lot while climbing stairs, standing after sitting for 10-15 min. I am a regular gym goer. Kindly suggest me some useful exercises to cure/ lessen my knee pain.
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it sounds like you have pain arising from the knee cap joint (patello femoral joint). weight reduction, quadriceps strengthening exercises (you can watch them in youtue) and avoiding squatting and sitting on the floor can help. there are commercial braces which can help with the pain as well
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Your pain is only related to your muscles like quadriceps, hamstring, calf etc. Main muscle is vmo. You should do flexibility and strengthening exercises. Thr r many exercises starts with isometric to isotonic, resistance or thrraband exercises, etc its not easy to explain all exercises in writing so please visit nearer physiotherapist doctor. You need to do some ergonomic changes in sitting, (don't sit on floor, stair climbing (go up with good leg first and than painful one and while coming down (descending) vice versa. Take some support while getting up from the seated position. Use western toilet, use foot rest while working in office or computer work. Don't work in single position for long time (more than half an hour)
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