I am a 48 years woman I have knee pain since last 5 years is there a gap in my knee nd I also have pain in left foot on left side under d foot when I get up after sitting even for 5 mins I can not put my foot flat on d floor its very painful please help.

Dr. Vishwas VirmaniPhysiotherapist20yrs exp

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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). 

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