I am 40 year old female and I have severe knee pain since 6 months I had consulted to doctor but no use I am suffering from severe knee ache.
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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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Avoid stairs and prolonged knee bending. Start physiotherapy. Reduce weight (avoid sugar or food with added sugar, rice and wheat). Consult arthroscopy surgeon.
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