I'm haris. I'm 21 year old and my weight is 105 kg. It's been one month ago I did jumped from on land with barefoot and height was 6 feet. After that I got knee pain. I did ice therapy and took nsaid. I don't have swelling externally and I have pain in knee, around knee, above and down side of knee. I have bit pain while walking and climbing on stairs. I got pain when I press bone lower sides of knee. I'm also using pain reliving gel. I want to know, what injury do I have in knee? Do my cartilage damage, ligaments or meniscus tear? What treatment should I take to heal fast? Exercise, medication or anything else. Please reply as soon as possible with full explanation with reason and treatment. Thank you.

Dr. Wajid MohammedPhysiotherapist17yrs exp

92% (640 ratings)

Ask Free Question

Hi lybrate-user, the knee is the largest joint in the body. People use it heavily every day as they walk, run, climb, or jump. As a result, it is also very prone to injury and pain. When these occur, a doctor may recommend exercises to help a person strengthen the muscles around the knee. Knee strengthening exercises do not affect the knee joint directly, but they strengthen the muscles surrounding it. Strong muscles in the legs can help provide support for the knees. This support may alleviate pressure and strain on these joints, which can relieve pain and help a person be more active. 1. Leg lift. Lie down on the floor with the back flat. Use a�yoga�mat, folded blanket, or exercise mat for comfort on a hard floor. Keep the left leg straight and bend the right leg slightly at the knee, bringing the foot closer to the body. Pull the abdominal muscles inward by imagining the belly button pulling down toward the floor. Doing this should bring the lower back down against the floor and help provide extra support during the exercise. Place a hand beneath the lower back to make sure that there is no space between the small of the back and the floor. If there is space for the hand, gently push the lower back down on top of the hand. Slowly lift the left leg without bending the knee. Keep the toes pointed toward the ceiling and stop when the leg is about 12 inches off the floor. It should not be higher than the bent knee on the right leg. Slowly lower the leg back down to the floor. Do not put it down too quickly or let it drop. Repeat two more times with the same leg. Switch side and repeat. 2. Hamstring stretch. Stand straight with the knees only 1?2 inches apart. Hold on to a stable chair, the countertop, or another object for balance. Slowly bend one knee behind the body, lifting the heel off the floor while keeping the thighs aligned. Continue to lift the heel in a smooth motion until the knee bend reaches a 90-degree angle. Keep the straight leg slightly bent to avoid locking it. Hold the bent leg up for 5 seconds and then slowly lower it to the floor. Switch sides and repeat the same. 3. Hamstring curls. This exercise is a variation of the standing hamstring curl. A person can try this version if they have access to a weight bench that is purpose-built for this exercise. It may be more challenging than the standing hamstring curl, depending on how much weight a person uses. Lie face down on the bench with the knees close together. Grip the handles for stability. Tuck the feet under the weight. The weight should sit just above the heels. Slowly bend both knees, using the force of the legs to raise the weight up. Continue to lift the weight in a smooth motion until the knees bend at a 90-degree angle. Hold the weight up for 5 seconds and then slowly lower it back down. Do it for 10-15 times. 4. Step exercises. Use a large, sturdy stool or exercise platform no taller than 6 inches. Step up onto the stool with the right foot and allow the left foot to follow behind. The left foot should not be on the stool but should hang behind it. Keep the�body weight�on the right foot and hold for up to 5 seconds. Slowly lower the left foot down and then follow it with the right foot. Switch legs, stepping up with the left foot first. Repeat the same. 5. Wall squats. Stand with the head, shoulders, back, and hips flat against a wall. Step both feet out about 24 inches away from the wall, while keeping the back and shoulders against it. Keep the feet no more than hip width apart. Slide the back down the wall slowly until the body is just above a normal sitting position. Hold for 5 seconds and then slide back up. Repeat the same. Take an x-rau of knee joints and follow up thank you.  

0 person found this helpful