Keep rest and do hot water formantation at knees for now, apply Rhumasyl oil for pain or any pain oil but not massage.
And visit nearest physiotherapy centre or hire a Physiotherapist for therapy and exercise.
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
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