DIY Knee massage
Give yourself a knee massage.
While sitting, unbend your leg and let it rest so the muscles in your quad (top of leg) are soft.
Press into where it hurts with a palm or a knuckle (this might be the sides of the knee cap/above, below or behind). Make sure this does not cause pain. Massage in a circle for 10 seconds.
Bend and straighten your knee twice.
Repeat 2–3 times for each place it hurts.
Repeat as necessary.
Ice at the end of your day can usually help too!
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