My knee (around) issues

I thought all my uncomfortable of my knees are related to a single cause, but it turns out there're two issues:

• patella tendinopathy, which comes from a sudden increase exercises of using quaddriceps muscles. reduce the work load and keep any exercise within a 2-3/10 pain scale^{1 2}
• shin splints, aka medial tibial stress syndrome. it comes with the tightness, weakness or being overloaded by the running. self massage on tibia slowly, it shouldn't be painful it is fine. 2-5 mins, twice a day.³

Another important point is sore knees do NOT require complete rest which I did a lot. Strengthening that is tolerated should begin ASAP.²

Footnotes

1. Every Knee Pain EXPLAINED in 11 Minutes... & Their Fixes!, Zotero ↩

2. Knee pain with running? | 5 Myths about Runner's Knee, Zotero ↩ ↩²

3. Shin Splints | Fix Shin Pain From Running, Zotero ↩