Knee pain

Guys and gals, before you tell me to go to a doctor etc etc, I am on this and also seeing a physiotherapist and will later being referred to podiatry and exercise rehabilitation! Just really wanting to gauge some responses from others that may have experienced the same.

By nature, I'm a runner. I love to run, I like to run for at least an hour and try do do a minimum of 10km. I am flat footed, and an over pronator and "suffer" and benefit from joint hypermobility, with a Beighton score of about 5 or 6 out of 9. I exercise properly (hard cardio) about 5-6 times a week I try to run often but I cross train using the cross-trainer/elliptical (whatever you call it but its a proper gym one) and cycle too, and lift heavy weights (olympic bar stuff) about 2 or 3 times a week. I replace my trainers probably once every 2-5 months and have had them properly fitted, gait analysis etc etc.

Now then. I started having pain in my shins which I've had on and off before over the years (normally as a result of trainers wearing out and lots of treadmill running) so I went and booked an appointment back at the docs about it, mostly to have me signed off certain duties, i.e impact work in Physical Training at work (I'm in the military and we have compulsory PT on top of my normal workouts which I am extremely grateful for) to avoid further injury and pain/discomfort whilst it healed.

Now in that time from seeing the doctor to being referred to the physio I was pretty much off all PT except low impact work like cycling, but I also had a fall outside work, I fell directly forward on to tarmac after slipping off an icey step (only about 4 inches off the ground but fell hard and a little awkwardly and directly on to knees. Was only wearing a skirt and tights at the time so no protection. At first I thought it was superficial pain as the top was badly grazed, but it was what I thought was just grazing which always hurts and stings, plus a little bruising. However, waiting for my appointment with the physio which took about 2 weeks, I noticed pain and almost stiffness in my left knee and so when I had my physio appointment I kind of mentioned this too. She said she suspected meniscus tears (cartilage tears) in my knee but only micro ones and didn't tell me to do stop doing anything or give me any advice upon it. At the time, it was just pain at the left hand side (the outside) of my knee, now it feels a little like its behind my knee too. It's a dull achey pain, not sharp. More discomfort and uncomfortable than unbearable. Now, 6 weeks later, It still hurts, mostly if I've had to kneel or move /stand up after sitting down for a while. Not whilst bearing weight in general. It also hurts whilst rowing. However, it doesn't hurt when running AT ALL or cross training, so I've been keeping up with those as soon as the shin pain calmed down.

Anyone had a similar injury and know what it was and what the treatment was? Was it a meniscus tear after all and just stiff? What were the recommendations given to you by your specialists? What did it feel like?

I'm not looking for medical advice per se, just ideas maybe to discuss with my physio politely (she is the professional after all!) and advice as to phys in the mean time. If running isn't causing pain, is it causing further damage still "secretly" or is it the motion of my knee coming forward over my toes as in rowing/bad form squats etc that's detrimental???

Thanks in advance! As I said, I know its not professional medical advice on here, but might be good to have some points to discuss with the physio next week and if needs be, book an earlier appointment!

I've had no scans or x rays on my knee. Only knee problems I've had before was when I was about 11 and was something to do with either my muscle or bone growing too fast and causing swelling and fluid (some kind of growth complication thats harmless and settles down that I had ultrasound physical therapy and exercise based physiotherapy for) I think it's totally unrelated.

Val