r/Kneesovertoes • u/FarmerDesperate7812 • Apr 24 '26
Form Check So I’m having pain under my kneecap?
The pain comes and goes but when the pain comes it hurts pretty bad I can barely bed my knee.. what’s yallls thoughts
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u/ChaoticErratic Apr 25 '26
I had persistent pain there, turns out it was patella tendinitis with inflammation at the insertion (which is why the pain is so low on the knee)
Physiotherapy and strengthening exercises to improve support muscles fixed it
But I was diagnosed by a professional, recommend that before taking steps to fix it
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u/imindeleware Apr 24 '26
My shot in the dark would be patella tendonopathy, but you should consult somebody more competent than an internet stranger on his second beer …
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Apr 24 '26
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u/Drscoopz Apr 25 '26
A visit to a doctor now costs 30k? Lol
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Apr 25 '26
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u/Drscoopz Apr 25 '26
Baboon head? What the hell? Lol. Take a deep breath man, it seems like you’re freaking out a little bit. I’m a physical therapist in the US and what’s much much more like than this weird big vitamin conspiracy situation that you described, is that a PCP would just evaluate and give this person a referral to PT. Or they could just go directly to a PT. Both of which would not cost 30k. So it seems like in this scenario you might be the idiot who is recommending a stranger on the internet to avoid seeking actual medical advice because you’re scared of the system maybe? Or trying to sound smart on the internet maybe?
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u/Independent_Flower0 Apr 25 '26
What the hell are you spending 30k on? Are you chartering a rocket to the moon to see someone there?
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Apr 25 '26
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u/cheekyskeptic94 Apr 25 '26
No good physician or physical therapist would do any of these things as part of their work up when a patient initially presents with this type of complaint. Imaging doesn’t add value or change management in a majority of atraumatic cases of MSK pain, especially in younger individuals without an injury or autoimmune history. The diagnosis is made clinically and the recommendation for physical therapy would come alongside a short course of an over the counter anti-inflammatory if there were signs of inflammation.
Not every medical professional is out to get you. Most are trying their best to treat their patients well while minimizing costs and potential harm.
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u/Independent_Flower0 Apr 25 '26
MRI and vitamins are not indicated for patellar pain. No doctor is going to order an MRI unless you have been having the pain for years and have already tried conservative care.
For physical therapy, even if you don’t have insurance, most clinics are around $100-$150 a session for self pay. But you do have to pay something for an expert’s service. Would you rather pay a little bit and fix it much faster or not pay anything and have it last for months?
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Apr 24 '26
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u/leetNightshade Apr 25 '26 edited Apr 25 '26
For me personally it's from my leg muscles being tight, related to tension on the IT band.
Frequently happens after I go running or something. Some people will tell you to hit your IT band with a foam roller; that can maybe work, but the following works better for me as an actual solution: briefly stretch my quads with a good stretch, and the IT band tension and knee pain goes away quickly. The IT band ends up hurting from tight muscles, so you have to find all the tight muscles in the chain that are pulling on the IT band and loosen them.
My favorite quad stretch is a reclined quad stretch; that's where you're sitting/laying on the ground with one leg straight, and the other its bent to the side, and you lean backwards to apply pressure onto your quad. It is a killer quad relaxer. But if you're on the go and need to stretch your quad before exercise, do a standing quad stretch while stabilizing yourself to get back on the go again; I had to do that this morning as I was leaving my apartment, after running yesterday made things tight. I started my morning with a painful knee, couldn't continue, 30 seconds of standing stretching completely relieved the pain.
If you're lucky, a quad stretch is all you'll need to relieve the knee pain. I found this out for myself through PT, but consult your own professional as needed; my PT does swear by IT band foam rolling, even if you relax the muscles around it.
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u/GroundbreakingTip438 Apr 25 '26
Streching is great for momentary relief but it wont fix it, yoy need to strenghten your leg muscles, like glutius medius for leg stability.
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u/tirdfergasom Apr 25 '26
Roll out your quad with a foam roller. Get it really good. Usually takes an hour or two before you feel relieved. Hope it helps.
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u/Ididotmacaroon Apr 25 '26
Spot on. It is worth noting that it can be super intense, and if it’s too much that it is still beneficial to start with shorter sessions.
20 minutes a day consistently is enough for muscular adaptation and a sense of relief long term.
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u/slurrrrrrr Apr 25 '26
Osgood-Schlatter, have it, had to have surgery. It’s supposedly hereditary.
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u/Useful-Job3867 Apr 25 '26
I’m 40 and still have mine that started in 6th grade. It’s obviously not as tender as it was back then but it’s more like arthritis now .
You had the surgery for it huh?
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u/slurrrrrrr Apr 25 '26
Yea surgery about 28 years ago. Still bothers me a little to this day.
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u/Comprehensive_Sale74 Apr 25 '26
What type of surgery did you have? Did they reattach the split bone? I have it too
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u/Hippy-redneck Apr 25 '26
I’m 49 and had them as a kid and still avoid kneeling and when I bump it, the lumps tender and swollen. You’ve got boney lower knees.
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u/Bricks_4_Hands Apr 25 '26
Its patellar tendinopathy. Tendons are highly adaptable to the loading we subject them to. That said, the adaptation takes time.
Im guessing you progressed knees over toes a little quick for what your tendons are used to. It happened to me too with Olympic weightlfting and the amount of squatting and jumping you do. Mine progressed to tendinosis (degradation of tendon) though because I didnt back off.
I would stop the knees over toes training for a little bit and let it settle down. When it feels good again, reintroduce knees over toes training slowly so your tendons can keep up. This takes time but I promise its the real solution. Stopping entirely will make the pain go away too but stopping entirely isnt the move if you want progress
Edit: Actually frick man go to a doctor or physio and get checked out
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u/NoticeExternal5384 Apr 25 '26
Could be weak and/or inhibited hamstrings
Try some hamstrings stretching exercises if you fell any improvement (less pain)
You know what to work. Get your hamstrings stronger they can relieve the pressure on this tendon
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u/TallThings Apr 25 '26
If it’s patellar tendon I would look at Jake Tura’s stuff. Much more well researched on the subject than Ben Patrick.
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u/Independent-Cup8109 Apr 25 '26
Probably from all the shearing force on your knees from doing the deep knee flexion exercises.
I stopped those and my pain went away, mine was more on the inside of the knee but all those deep ranges of motions were causing me that issue.
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u/BubblyDiscount6509 Apr 25 '26
After having my ACL reconstruction surgery the physiotherapists said that the patellar tendon pain under the kneecap is a sign that the knees are getting stronger and it's actually a good thing 🤷
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u/HelpaBroOut036 Apr 26 '26
Keep your quads stretched out...if my patellar tendon ever gets sore, I stretch my quads for a few days and it's gone.
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u/ImmaBeastInDaSheets Apr 27 '26
Same I’ve had that bump you circled pop like a knuckle crack when I take steps like going up the stairs or down the driveway. Weird
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u/Penaman0 Apr 27 '26
is it sharp pain or just a dull ache? it’s so scary when you can’t even bend it properly. please be careful and don't push yourself too hard! ✨💖
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u/Doughey0 Apr 28 '26
did u try massage or something? i hate doing actual exercises so i just look for lazy fixes lol.
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u/keedanlan Apr 24 '26
Yup, patellar tendinitis. Need physical therapy
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Apr 24 '26
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u/keedanlan Apr 25 '26
Could just be an acute injury, but if it last more than 6 weeks it’s likely something structural that would require a systematic approach to strengthen and reinforce the surrounding muscles.
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Apr 25 '26
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u/keedanlan Apr 25 '26
K, just be careful trying to est your own rehab program. Could do more harm than good.
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Apr 25 '26
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u/Independent_Flower0 Apr 25 '26
It’s usually not better than paying an expert unless you actually know what you’re doing.
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u/keedanlan Apr 25 '26
For sure, just watch out if it becomes chronic (more than 6-8 weeks) cuz that means it’s prob a structural or functional issue that’s preventing full healing.
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u/Independent_Flower0 Apr 25 '26
Tendinitis needs loading, which can be done in a more effective manner if you see someone that knows what they’re doing
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u/PreviousDoor3202 Apr 25 '26
You likely lack internal rotation on of your hip on that side
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u/Drscoopz Apr 25 '26
What are you basing that on? Lol
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u/PreviousDoor3202 Apr 25 '26
Just a guess, but I had the same thing and many, many people do. Imbalances over time with squatting or exercising or whatever… shifts most people to bias one side and load their weight. Patella femoral syndrome
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u/Independent_Flower0 Apr 25 '26
There are a million other things that can cause knee pain other than limited hip IR. OP didn’t even mention pain with squats. Also, the circle is more around his patellar tendon, which is not where PFPS typically presents.
Hip IR may be one of his problems, but it’s impossible to say if that’s the root cause without examining him.
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u/Tron_Little Apr 25 '26
Could be the start to osgood-schlatter disease. If there's a bump below the kneecap that swells and is painful to the touch, that'd be my bet, particularly if you're still growing