Hi, I have a pain in my right knee which started as an almost spongey feeling but has progressed to more constant dull ache and sometimes a pain. This is effecting the inner part of my knee near the top. I am a very keen gym-goer. I used to run a lot but since my knee pain I switched to weights. I struggle to squat now as the feeling gets stronger, although the pain is not severe and doesn't stop me going to the gym it just feels very strange (spongey). I have been to the doctor's about my knee before who referred my to a physio. I had 10 sessions where she suggested I have tight hamstrings and weak glutes (I am very slim and my knees naturally turn inwards) since following her recommendations I had started to see an improvement. I then went travelling for a month so did little exercise and gave it a chance to rest which I thought would help as any injury takes about 6 weeks to recover fully. This was about 3 months ago now. I have since been back in the gym regularly, doing exercises to strengthen my glutes and correct my knees. I do hardly any cardio as I worry this will wear on my knee and I tend to avoid any squats or lunges. I feel I have now tried physio exercises, strength building exercises and a period of rest but I still have this strange pain. Can you shed any light / give any advice on what I should be doing? thanks!  

Hi Louise I don't think anything needs to "heal" but I'm not sure the cause of your knee pain has been identified, and that's why it's not getting better. Spongy is a really key word - nobody ever mentions it unless they feel it. Only a few things feel spongy....fat pads at the front of your knee can feel spongy when you lock your knee back. This fat pad is like a bursa (a fluid filled sac) and there are lots of them around your knee and they can make your knee feel spongy. I think it may be worth getting an MRI of your knee to have a look and see what's going on inside.... The Guru Six Physio