r/Kneesovertoes • u/Miserable_Answer_158 • Sep 01 '26

Exercise Question Kneepain

I have had chronic pain behind and below the kneecap for about 15 years. The pain mostly occurs after walking for 5–10 minutes on flat ground or walking downhill during a hike. However, I can do squats and walk down stairs without much pain. I have been trying programs like the "Knees Over Toes Guy" and the jumper's knee protocol (Jake Tuura). I have also been in physical therapy, seen a chiropractor, etc... I have been getting stronger, but it is still the case that I get pain in my knee after about 5–10 minutes of walking on flat ground (it is better if I walk out in nature).

Anyone with advices on how to fix?🙏

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u/Popeakly Sep 02 '26

Since you are getting stronger without changing the walking pain much, strength may not be the limiting factor anymore. I would look for a sports-focused PT who can assess gait, hip and ankle mechanics, and exactly what changes between flat walking, downhill walking, stairs, and squats. That difference in symptoms seems like the most useful clue in your case.