I would appreciate if anyone can point me in right direction. I tried to go running 2 weeks ago for first time in a decade with the nice weather. You would laugh at how far and much I did but I managed to really mess up my knee. Let's just say I probably have among the top 1-5% running form among the population.

I'm not sure what it is and haven't seen a doctor / done any imaging done since I don't know if its worth it yet and due to the cost. I tried doing a bunch of googling on this but can't find anything that sounds similar. I tried researching meniscus, ACL, MCL, etc but can't to find anything. It doesn't appear to be swollen.

What could my injury be so I can research it or know what to expect and get this better?

Things that do not cause pain:
  • Squats at weights of ~190KG / 405LB for reps of 5-10
  • Deadlifts & Romanian Deadlifts
  • Leg Curls
  • Weighted Step-ups
  • Manually touching or pushing my my knee in any way I can think of
  • Sitting down / doing nothing / sleeping


Things that cause pain:
  • Taking off my shoe on one foot with other (either shoe on my foot or side it is taken off)
  • If I acted like I was going to kick a soccer ball I feel my knee would fall off
  • Sitting down and straightening my leg and squeezing to lockout my knees/ my quadricep like it was a leg extension.
  • Random movements walking around house (twisting and turning, but hard to recreate exactly)


Not 'pain' but annoying:
  • Walking - I walked 3 miles, 5x since this happened. I notice/feel my knee is funny and not working like it should but it is not 'pain'.
  • Walking sometimes feels like I added 50 years to my age? I can do it, not painful, but I feel very very slow and immobile.


Me:
  • 33, male, 105KG / 230LB
  • Very flat feet
  • avid weightlifter 5+ a week, almost never run/ran
  • Walk on average 3 miles /5KM a day on average for last 5-10 years


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