Question: Based on various self assessments and learnings from internet I learned that I have runners knee problem.
(PS: I'm working in BITS Pilani, Pilani right now and hospital facilities are not good)

How was your day?
- Good doc, thank you :)

well, the good news is that ,runners knee problem is completely recoverable .....
now,that you have already modified your lifestyle and the exercises that you have started, you will definitely see the good results in coming time.
- Yes I believe the condition has improved, but the knee would click or jolted at times just as we would press click our fingers

avoid bending the knee to more than 90 degrees as far as possible.
avoid climbing stairs,squatting or sitting crossed legged.
brisk walking wont do any harm.
- Hardly bend knee more than 90 deg except while doing little squatting. Stairs is like 3 stairs daily because, 2 for room, 1 for office. Hardly sit crossed legged.

5/7 days a week I do Cross trainer for about 15 - 20 minutes daily burning 250 - 300 cal, which I believe helps in warming up my leg not just the body


get your blood calcium and vitamin D checked to see if there is any deficiency.
- where or how can I get this check ?

calcium, vitamin D tablets and tablets like chondroitin sulphate + diacerin + glucosamine + MSM will help in strenghthening the cartilage.
- is this fine to just take them for a trial

quadriceps and hamstring muscle strenghthening exercises will help immensely.
- I do it daily; which is sitting up in a chair, putting leg straight in the air and moving the ankle in 4 different ways

for pain, local gel,hot fomentation,knee cap, anti inflammatory tablets will help.
- no pain as such but I would say more stress on the knee while climbing stairs, its not normal that is for sure. And I cannot run like a month back, if I do so the knee will hurt, now I haven't tried jogging again


You should eventually get back to normal in coming few days.Nothing to worry about.
- I doubt the few days, since it has been around for quite a bit and to share let me share some information regarding that

I believe the pain on my right knee has been around for more than a year, because I believe the cause is while I was playing football, once a ball hits my right foot like really really hard while I was not ready in inside out direction while my leg was in the air, hurting my knee immediately but I did did continue to play. After that also I did continue to play all the sports, but I think there were some discomforts.
But it's worse last 5 months while I was playing badminton when I cannot move around the court,as the knee was hurting.

I do quite often for a number of years kneeling down after dinner, sometimes for an hour, but not on hard surfaces. But have to mention its not regular and I have not been doing this at least for 6 months now

Now the left knee is also starting to feel the same way, for about a month now

I have been working out in the gym- main stress is by the cross trainer, for about 2 months now. I think the pain is improving and definitely is much relieved after working out, could be mental but I think its because of my body is warmed up then.