Unless it’s a blatant knee injury that shows up on the highlight reel that makes you squeamish to watch and there’s no way you don’t have soft tissue damage, this could be a few different things depending on what part of the knee hurts — medial/lateral/inferior, or something else?

Information

Knee Anatomy Video | Medical Video Library:

5-minute animated video on general knee anatomy with written transcription.

https://www.ypo.education/orthopaedics/knee/knee-anatomy-t194/video/

Common Knee Injuries | OrthoInfo AAOS:

Knee anatomy diagram with list and explanations of different common knee injuries including: ACL/PCL, meniscal, tendon, fracture, and dislocation injuries and treatment options for these injuries.

https://orthoinfo.aaos.org/en/diseases--conditions/common-knee-injuries/

Knee Pain Types Explained | Bob and Brad:

Watch this 10-minute video of physical therapists Bob and Brad as they draw on their leg to mark different structures of the knee and pain associated with them.

https://www.youtube.com/watch?v=UIs8mEw9WXc

Knee Pain Location Chart | The Chelsea Knee Clinic:

This is a .com website. It does have a nice, easy to follow list with descriptions of knee pain based on location..

https://www.thechelseakneeclinic.com/blog/knee-pain-location-chart/

My knee hurts here! 10 typical pain spots and what they mean | Prof. Dr. J. Bellemans

A video explanation of 10 areas of knee pain and what that means for recovery.

https://youtu.be/JCY2UT_97GY?si=itG-4WoTN3-65J2E

Knee Braces: Current Evidence and Clinical Recommendations for Their Use | American Family Physician

A review on the use of knee braces and when/how to use them, AKA: not for regular use.

https://www.aafp.org/pubs/afp/issues/2000/0115/p411.html

Effects of McConnell and Kinesio Tapings on Pain and Gait Parameters during Stair Ambulation in Patients with Patellofemoral Pain Syndrome | National Library of Medicine:

There’s a taping technique for that: the McConnell taping technique for medial glide of the patella. The types of tape needed for this technique are called Cover Roll and Leukotape.

There’s research that says that it is beneficial, here:

https://pubmed.ncbi.nlm.nih.gov/36143896/

Resources

Knee Pain Exercises - Physical Therapy For Knee Pain | Jessica Valant Pilates:

Quad sets, Short Arc Quad, Straight Leg Raises, Clams

https://youtu.be/o5b0gS7wI1k

Knee Pain Relief Exercises - NO Squats, NO Lunges! | Tone and Tighten

Check out these 10 exercises clearly demonstrated to improve quad and leg/hip strength including: Short Arc Quads, Long Arc Quads, Straight Leg Raises, Hamstring Curl with Swiss Ball, Sidelying Hip Abduction, Single Leg Bridges, Heels Raises, Hip Hike, Band Walks, Single Leg Deadlifts.

https://youtu.be/G3UNtbY1go4?si=juvaehHCQDa0R_In

McConnell Taping for PFPS / Patellofemoral Pain Syndrome | PhysioTutors:

Here’s a video of the taping technique. (It also includes an additional infra patellar fat pad taping technique.)

https://youtu.be/WfjAZkH1NDY

MCCONNELL KNEE TAPING (OFFICIAL) | McConnell Physiotherapy Group

Here’s a McConnell Taping video straight from the source: Jenny McConnell

https://youtu.be/WbHXYnwUwws

Product Considerations

Arthritis Cream:

Aspercreme: https://a.co/d/hi0kSod

Voltaren: https://a.co/d/53Fw5Dj

Cover Roll: https://a.co/d/e9n4Jty & Leuko Tape: https://a.co/d/0LDk71a

Foam Roller 6”x36” full foam roller: https://a.co/d/cBfLdgP

Ice Pack Wrap: https://a.co/d/5CbsNsd

Knee Support Braces:

Copper Fit Knee Compression Sleeve w/ Menthol - Highly Rated: https://a.co/d/j2UH0kG

Dr. Brace Elite Knee Brace w/ Stabilizers: https://a.co/d/ejtK3H5

Mueller - https://a.co/d/7fJAV5d

Patellar Tendon Braces:

McDavid - Adjustable - Different Sizes Available: https://a.co/d/eQGoOC2

Bodyprox 2-Pack - Adjustable - Highly Rated: https://a.co/d/bnKnmBy

Swiss Ball: https://a.co/d/fLoWW2k