Hii,

Sorry for the late reply.. was a bit busy.

Anyway,
From what I understand in your description is that, your discomfort is most likely muscular related.
I would like to recommend a couple of exercises in addition to your existing ones and advise you to begin application of any kind of hot packs on the affected areas for a duration of 20 mins each knee 1-2 times a day for 5-7 days.

Exercises:
1) Knee Press - in a supine / long sitting position, place a towel roll (3-4 inches in thickness) under both knees and apply a downward pressure with your knees; 5- 10 sec hold x 10 reps

2) Knee Extension - Sit on a chair or high table and extend your knees (one leg at a time) trying to avoid back tilting backwards; 5- 10 sec hold x 10 reps
(you can begin with a 5 sec hold and gradually increase the duration to 10 in both exercises when you start noticing improvement in pain)

There is one more question I'd like to ask you, (Legs Extension by raising each leg up) this is one of the exercise you mentioned that you currently perform, do you feel any pain or stretch in the back of your thigh / low back whilst doing this?

Hope this helps.. do let me know.


Quote Originally Posted by Gayan@1984 View Post
Hello,


Thanks for your reply, and sorry for the in convenience I have caused by not mentioning anything


The nature of the PAIN is, just a bit of uncomfortable PAIN when I have fully bent my knees until
I can touch the ground, the pain is coming from the front Knee Cap, and just around the back where the bent mechanism is


My Left Knee and leg feels very heavy when trying to take a maximum bent, but bending my right knee, feels more smooth



I have a history of Lower Back Pain, then few years later, I got Right Heel Pain, which was caused by my Lower Back,
my Right Heel Pain is better now, my Lower Back Pain is better too, but I still feel my Lower Back is not 100% OK


I had this Knee Pain since 11th September 2020


I don't see any swelling / redness / restricted range of motion


The nature of the pain, maybe just PAIN, only when I fully bend my knees to the maximum, until I can touch the ground, because I bend my knees to pick up things and etc, so that I don't hurt my back


There is no other health issues I suffer from, I am 100% healthy, but I am a bit over weight, but been a bit over weight for a very long time


My occupation is IT, I am working from home, I do work sitting and standing, to avoid
Back pain due to long sitting times