Really need some help with my knee :(:(

Question
QUESTION: Hi John,
forgive my english, but i hope you can figure it out,

I must have be the stupidest person in the world, last year I had a realy good mindset, I was depressed and discover that sport really helped me keep a positive mind. I did some weighttraining in which I lost some 7 kg, I'm a man of 1,60 and I'm weighting now like 85 kg. which is way to much, when I was 83 kg, I decided to run on the treadmill..which was a really stupid idea which i regret daily. I ran really fast on the treadmill and my muscled were really sore, but the day after I got a really pain feeling in my right Knee, I went to the psychotherapist,   He said I had patello fermoral pain syndrome, but I was really sceptical so I check with a ortopeed(knee doctor),He made a Mri scan of my knee,  He said that every thing was fine but my cartigal (white bone)was a little bit rough. the psy gave my some exersise to train my upper leggs, but since i cannot push to hard with my left knee, i only can do the light exersise, that was in november last year, The psy also said to me that cycling helps the blood through my knee so that it heals quicker, and I did cycle almost every day, Then couples weeks later i also got problem woth my left knee, but not to bad. My psy told me that i had flat feet so I got myself some custom inlays, in februari and march things looks better, and eventuelly On 20 march i didn't feel any pain anymore, but then on 22 marh i cycle only 1 level higher, and the next day I did also but then my pain came back :(... the weeks after My personal trainer(who works with my psy) told my to do some exersices for my knee, told my that i should train them, but during the exersice i didn't felt anything, but it  was a day later that the pain al came back like before... I really getting sick of it, what should i do... can i ever be healed, I want to lose some weight but with a constant nagging pain, which increase after/ or during exersise and sometimes keeps me awake a night..its really hardto stay positive..please help..

ANSWER: Hi Minh
I have helped untold numbers with this situation over the years and i was my first client.The most important thing you have to do is have a great great deal of patience and be very consistent with your workouts.The best tool for this is a up right stationary bike.You want to ride at medium tension increasing it as you get stronger with about 65 to 90 rpm high rev for 45 min to 1hr.as often as you can.This works PERIOD.If you work hard and stay focused and not give up.You will be 100% again.That i know for sure Minh.It will take time and you will know when that day comes.

All the very best

John

---------- FOLLOW-UP ----------

QUESTION: Thx John for your info, its really hard for me to not be depressed,but i will fight,  btw I don't have any knee pain walking up and down stairs, my knee problem is a constant mild ache around my knee cap, when i'm in bed i feel my knee sometimes and when i twisted and turn its stings sometimes, during my exercises like on the elliptical trainer, it doesn't hurt but it's a couple of hours later that the pains settles in for like 5 hours, if I sit for a couple of minutes then the knee pain comes back, but after a couple of days( like 2 days after a workout) and i sit then then pain usually settles later in ( not as fast) is this really patello fermoral syndrome??

Answer
Minh
That is interesting you don't feel it up and down stairs.It is possible it could be something else in the knee such as ligaments,meniscus,tendon etc.I would follow the bike workouts and eliminate everything else for a month and then let us revisit and take it back up.Tracking and alignment of that area will always be in play.

All the best

John