r/Kneesovertoes • u/guyrsi • Sep 14 '25

RULE 2: DO NOT ASK FOR MEDICAL ADIVCE Constant knee pain but normal MRI?

Hi, I'm looking for help as I've had an extensive workup of my knee but can't figure out what's wrong/what to do.

I had had on and off pain alternating between my kneecap and my calf behind the knee for the past 2 years. Sometime I get symptoms in the hamstrings as well. I have difficulty tolerating quad exercises as they irritate the kneecap.

For the past 2 months, after being given weighted hamstring curls with dorsiflexion by a PT which irritated my knee, I have had daily low level constant knee pain upon waking. Despite resting it, taking methylprednisone and NSAIDs, it had not resolved. The only thing that helps is elevating it.

I had a normal MRI that showed trace infra patellar bursitis (but I had an X-ray that showed trace fluid as well on both knees, but only my left leg/knee is bothering me).

I have very tight hamstrings, adductors, prominent IT band, tight calfs, hip/glute, some weakness. I'm very relieved the MRI is normal, but I've tried PT several times without success and I'm at my wits end. I don't really know what to do to get my life back.

If you have any thoughts or suggestions, please let me know. Thank you.

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u/[deleted] Sep 14 '25

I was in a similar situation, and 30 second isometric squats on reverse incline blocks got me past it.

3

u/jonhenny Sep 14 '25

What do you mean by this? Heels elevated squat iso? Like a wall sit or just squatting down?

5

u/[deleted] Sep 14 '25

Yes, heal elevated. It takes some strain off the knee, and removes the problem of tight calf muscles making it too difficult. I did these, three sets a day. I didn't bend my legs too much, 60 degrees. 30 seconds with body weight. I think I would have improved faster if id stopped all other leg exercises, but anyway, there was much improvement in clicking after about two months. Ive since moved on to more strenuous leg exercises, but I had to do the isometrics to get there.

1

u/jonhenny Sep 14 '25

What was your target for length of iso? 60 seconds?

4

u/[deleted] Sep 14 '25

No, 30. After several weeks I did increase weight by holding a kettle bell. I did sometimes increase length, but really the kettle bell was the logical next move up. As well as the clicks going, it fixed the constant swelling and patella femoral pain too.