Wow, it's been a while since i write my notes!
my left knee has been bothering me lately. It started since December, January, but is getting worse these days. It doesn't really hurt yet, but it feels strange, and it feels like giving away. It is probably something related to Chondromalacia patella (The cartilage under your knee cap is grinding down due to your knee cap running off track).
So what I need to do is
1. Wear knee braces
2. Do exercise for Quadracep:
a. Quad sets are done by contraction the thigh muscles while the legs are straight and holding the contraction for a count of 10. Sets of 10 contractions are done between 15-20 times per day.
b. Quadracep extention:
Step 1
Lie on your back with both knees bent and both feet on the floor. Rest arms alongside your body. Make sure your shoulders, arms, and neck are relaxed.
Step 2
Slowly straighten right leg, keeping the thigh in line with left thigh. Slowly return to starting position. Repeat for 8 times. Repeat with the other leg. Progress to 3 sets of 8 with each leg.
c. hamstring curl
3. Go swimming in the morning. do free style kicks.
4. see an orthopedic doctor
5. Take Non-Steroidal Anti-Inflammatory Drug medications to reduce inflammation in the knee
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