I seem to have left knee pain after jogging or doing squats. What can I do to fix this? It's not muscular as I feel the pain inside, especially on the sides of the knee. Thanks.
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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.
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This seema to be like a meniscus tear pain. Take rest for few days. Apply ice pack 5 times daily for 10 minutes every time. Do cycling exercise if you want. Use proper jogging shies and soft surface like grass or soil. Review if no relief.
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1) do massage with warm sesame oil or suitable oil for 15 min. Afterwards take hot fomentation for 10 min. 2) start natural calcium supplement. 3) do regular stretching exercise 4) in yoga do bhujangasan, halasan & suryanamaskar.
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