Joint pain problems in my knee

Question

You must reduce weight by 5 kg. In next 6 months, should use commode and avoid squatting and stairs. Do hot fomentation followed by a gel / balm application and support the knees with 6' x 2 crepe bandages applied from above the ankles to the base of thighs. Get swd and ust x 10 sittings at physio. Centre. Learn exercises and do them regularly. Take tab urgendol-p 1 sos for pain killing. Take care.

Naree Masand Narayan · Accepted Answer

You must reduce weight by 5 kg. In next 6 months, should use commode and avoid squatting and stairs. Do hot fomentation followed by a gel / balm application and support the knees with 6' x 2 crepe bandages applied from above the ankles to the base of thighs. Get swd and ust x 10 sittings at physio. Centre. Learn exercises and do them regularly. Take tab urgendol-p 1 sos for pain killing. Take care.

Vishwas Virmani · Answer

Advice.
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
neck exercises.
neck stretching. Postural correction.
shoulder shrugs.
take frequent breaks at work.
core strengthening exercises.
use cervical pillow.
use back support.
self massage the back of neck.