I suggest daily once a day gym is ideally sufficient. Your present work out needs to altered by your instructor as it seems not helping in your case. Working on treadmill for longer amount of time will affect your knee. There are various individual parameters taken into consideration while designing a workout.
You should take acupressure therapy and take biochemic ferrum phos 12x +mag phos 12x 4 tab each thrice a day with warm water and take it 5 days
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