Yay I have the xray results. There are no bony abnormalities and arthritis so its definitely a soft tissue injury. Which makes me feel so much better. I have bloods on the 15th May and new physiotherapist appointment 19th May to discuss if an MRI would be advisable. Alongside this Patellofemoral Pain I also have Posterial Tibial Tendinopathy Pain (inner foot tendon pain) that stems from my ankle sprain back in October 2025. And I recently discovered they are connected. And weirdly also hamstring cramps. Are all three connected? Can they all be fixed?

I’ve tried to increase the reps of the exercises I have been doing.

Heel Raises hold for 10 seconds 10 reps x 2

Calf Stretches hold for 10 seconds 10 reps x 2

Quad Stretches hold for 10 seconds 10 reps x 1 (still the hardest move to do) I have to lie down still too.

Knee Extension in sitting hold for 10 seconds 10 reps x 2

Straight Leg Raise (Foot turned outwards) hold for 10 seconds 10 reps x 1 (hurts the hip flexor so still low reps)

Patellofemoral Pain Syndrome
Exercise can help alleviate the symptoms of PFPS and improve knee strength and flexibility.

Here are some exercises that can be beneficial:

Quadriceps stretch.

Hip flexor stretch.

Glute bridge

Clamshell exercise

Step-up exercise

Straight leg raise.

Sadly I do think soft tissue injuries can take months to heal. Which I can handle if I don’t have to rest completely. I wear a patellar strap which helps when walking.