Hello, I am 50 y/f. My left knee is painful and not very flexible. But no swelling. It's been 5 days for now, I can't do brisk walking. It stiffens and pain increases. Finding difficult to sit and stand. What should I do. Please suggest. Thanks.

Dr. Julie Mercy J DavidPhysiotherapist26yrs exp

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It looks like an muscle pain kindly avoid standing for prolonged period of time I will suggest some exercises kindly follow to rid of your pain ice therapy would definitely help to reduce the inflammation. We also advise you to use knee cap which would help to prevent the knee from damaging further and also to maintain the quadriceps muscle tone. Stiffness have developed due to weakness of the ligaments &inflammed cartilage. Specific knee exercises will also help ie. Keeping ball underneath the knee and keep pressing it. That's the simple exercise which will help you to strengthen the knee. ? ultrasound- which heals the damaged tissues and heals ? electric stimulation / ift- which reduces the pain ? kinesiology taping ? application of heat or ice ? soft tissue massages or knee joint mobilization 5 do?s & don?ts to reduce your knee pain. 1. Don?t take too much rest- not only your body muscles may become weaker even your joint?s pain may become worse. Take consultation from your physiotherapist to guide you with knee pain exercises which are safe for your knees & keep doing it. 2. Do exercise? exercises help in strengthening the muscles, increase flexibility & also support your knee. You can also do swimming, walking, elliptical machines & bicycles, etc. 3. Don?t avoid your weight? excess weight may increase the stress on your knee and if you have inflammatory arthritis then it may become worse. You don?t need to have ideal weight, you just need to start working to reduce the weight. 4. Rice -this process is good for joint pain caused due to minor injury or an arthritis. ? ? r (rest) ? give some rest to your knees. ? I (ice) ? massage your knees with ice to reduce swelling. ? c (compression)- start wearing compression bandage. ? e (elevation)- keep your knee elevated. 5. Don?t wear bad shoes- we actively wear shoes in our daily life for hours without noticing how it can affect your knees badly. So, if you are facing knee pain, then check your shoes first. Is it giving you good comfort? If not then change it urgently.  

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