Ithink I hurt my knee two years ago practicing 10 KM run on asphelt road , after that time my right knee didn't work properly ,I learn and teach dance so I really need good knees and joints to move , I am trying to find the right exercise in gym and treat my knee by doing exercise and strengtening my muscles around knee but I don't know which machine in gym ins good for me and which one may hurt me more in long term , My main problem is in turns(twists) and going down stairs or any down hill , that is the time that I feel my knee is tearing apart . anybody any suggestion or help , I will be very much tankful .
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