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How to Fix a Bad Knee??

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Hey everyone. I just joined an intramural softball team with my friends, which is exciting and scary at the same time cause I've never really played competitive sports! Ok well I have a bad knee and have since I can remember. It feels like an internal tendon or something is pulled and gets sore when I run. Like I said this doesn't come and go, it's just a bad knee. What can I do about it? Any stretches or tips? Thanks.

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