Hey everyone, i just thought id update my situation as i have seen the physio.

She said that my hamstring tendon which is connected to my knees are really tight and that it's prevent especially my right knee from fully straightening, and that the knee is then placed in a non anatomical position which can cause pain. She gave me a few stretches to do which i will stretch a lot for the next 4 days until i see her again, i then brought up about my shoulder pain but she said to avoid exercising like skipping and running as it may shorten my tendon which im stretching.

This is kinda what i don't understand though, surely exercise is good, running in particular, when im limping to walk, after running i feel better and can walk much more easier, perhaps if i stretch and still run it may help?

For my neck she said the bone and all is fine but she feels it's muscular weakness, so she suggested a neck strengthening exercise.