I was diagnosed runner knee a year ago. I went to therapy once a week for 14, 15 times. They told me leg raises, quad stretch, back leg stretch, LTB stretch that I still do daily. They told me my quad muscles, back leg musles are not flexible.
I do not have any pain going up, or down. Once in a week or so I'd feel a sharp sting on somewhere in the knee, some time inside and some time outside. It's usually walking on plain surface. And that's when pain happened first time, hardly on stairs, always while walking on plain surface.
I stopped playing squash, even golf. Did some weight lifting using leg but that caused slight pain, stopped that. Now do only upper body. Did practice golf swings and even those irritates it and causes slight pain. Went for a session of physio and they said slight water behind knee cap, nothing to worry about. After some icing it went away.
My question is how long to I have to keep stretching and icing and staying away from activities like golf and running. It is not hurting right now but I'm wary. I sit on chair whole day, at times very long hours. My butt also hurts. Perhaps that's preventing the healing? My shoes are always half number loose, as instructed. Perhaps that cause pronation? I wear orthotics soles since my feet pronate.
I do leg raises, quad stretch, back leg stretch, LTB stretch and icing daily. No pain going up and down, but some times when I'm tired a sharp sting randomly that would go away immediately.
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