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Locally at the knee, strengthening the quadriceps muscle group can help. Sit on the floor with the painful knee straight and the other knee bent. Keep your back straight, lean forward and hug the bent knee.
A answered. If you have knee pain, you should perform a combination of flexibility and strengthening techniques to help your body heal and prevent further injury. Begin by foam rolling your IT-band and calves. Foam rolling is a form of self-massage that can help relax tight muscles before you stretch them.