Hi Lillian, I’m sorry to hear about your fall and this recent onset of knee pain. In most cases, an injury like this will irritate the patellofemoral joint, which is the joint behind the kneecap. This joint is compressed when bending the knee or when contracting the quads, which likely explains why your symptoms increase when squatting or bending down. While your symptoms are more acute, I would work on simple exercises like heel slides to help get your full flexion mobility back and partial range of motion squats making sure to stop when pain begins. Here is a link for the heel slide exercise.

https://membership.rehabscience.com/programs/meniscus-injury?permalink=heel-slide-a034b9&cid=4391595&utm_source=product&utm_medium=share&utm_campaign=content_share&utm_term=3778378&utm_content=mobile

Yes, you can always DM me for more accurate information. This new tool is mostly for helping people find the right program.

Let me know if you have any questions along the way!

That’s awesome, Stephanie! I’m glad you’re feeling better. Thank you for sharing a bit about your past Injury history. One of my favorite things about the app is the community support that occurs here!

Hi Michelle, great chatting with you this morning! Just in case you didn’t see my email, here is the link for the tarsal tunnel video.

5 Home Exercises for Tarsal Tunnel Syndrome

https://youtu.be/hnbmKSHixCg

I hope it’s helpful!

For sure!!