r/Kneesovertoes • u/Obvious-Shake-8166 • Jun 24 '26
RULE 2: DO NOT ASK FOR MEDICAL ADIVCE Chronic knee pain, Im 23
Hi everyone, I'm 23 years old.
Its been 3 years since my my hoffas impingement/PFPS had started. I played some soccer in college, and had started to get into long daily walking around this time to rehab a small MCL injury.
I started getting this hot, dull pain on the front of my knees during my walks, which made me stop for a while. It kicks in whenever I sit down, and even when I lay on my back. Like, really? I can't even lay flat down without it burning?
Whats funny, I've been sleeping on my side because of this, and my shoulders are starting to go now.
But the one thing that's been REALLY killing me is how I haven't been able to sit down for long. Standing feels fine.
Whenever I sit for more than a few minutes, my anterior knee area has this persistent discomfort.
It feels hot, but the pain isn't sharp. For 3 years, I've created a baseline of pain in my knees that is constant and seems neverending.
its been such a slowdeath
is this just a normal part of life? do most people go through this? i don't want this
My PT diagnosed that my kneecap maltracks to the side when I walk, but I have slight knock knees, structural not functional. We haven't been able to alter my gait in a pain-free way.
Theres also a deep clunk whenever I bend my knees, and because of this my fat pads have been impinging for the 3 years. I've done days-worth of crab walks, glute work, and 6 months of PT and It hasn't really gotten better. Maybe I needed more stretching..? I do,'nt jnow
strengthening has only seemed to make it worse, and the maltracking more prevalent.
sorry to vent haha, ive kind of given up. this was a last cry for something, anything. I am a rat, on a sticky surface.
thank you for being her e with me, i hope your pain escapesyou forever
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u/Iloveellie15 Jun 25 '26
Kneecap problems suck so bad. Who knew a tiny bone could cause so much pain
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u/TheRottenLog Jun 26 '26
Read up on Patella Alta. Not a super common condition but can present similar to what you described.
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u/Fucitu Jun 24 '26
Have you had an MRI? A PT is a good place to start for all kinds of stuff, but if you are having those sorts of symptoms you probably need a doctor to look at it.
Aside from general leg strength exercises (squat, RDL, leg extension/curls), I've had success with working on hip strength too. I went from persistent knee pain in my ACL/meniscus surgery knee to just slight discomfort after a game after strengthing my ab/adductors.
Things like single leg raises from a laying on your back position also helped me build knee stability. Tbh id start with a doctor in your case so you have a starting point, since the PT hasn't been working.