Hello, Thank you for contacting me at Ask a Doctor . I will try to answer your question to the best of my ability. I sympathize with you having the knee pain. I know this can be very frustrating. From the sounds of it the MRI looks fairly unremarkable and so there is harvesting nothing of the surgical nature that needs to be done. From your story, it sounds like you have typical patellofemoral pain. This essentially involves some inflammation involving the undersurface of your kneecap. For the moment. I would avoid all sorts of knee exercises, including deep knee bends, squats, lunges, and weights. Avoid the stairs if you can. I would recommend taking over-the-counter ibuprofen as a pain reliever. Sometimes with persistent patellofemoral pain I will refer patients to a physical therapist for some stretching and strengthening exercises which can certainly help. Neck and also guide U as to when it is a good time to return to the gym. For the moment. You can do some upper body exercises and some gentle cardio work, for example swimming. I would not do any running or biking if the knee is still sore at this time. Occasionally if the above conservative management do not help, I will consider an intra-articular cortisone injection, but will only do this if we have exhausted all the treatment options above. I hope this information is useful for you. Please do not hesitate to message us back if you have any further questions. Best wishes, Adrian Rawlinson MD