Hello, As you had the pain in the past taking to tibiofibular joint and took a steroid shot to reduce pain, with the medicine shot only the pain has subsided but the degeneration is still present. Every pain killers shot given it is advised to do some proper exercise for strengthening the muscle groups so that the degenerated joint do not take more stress and strain so the inflammation can be avoided as well. To make it simple that this lump is a kind of protective mechanism of the body to let you know that the joint is still in degenerative state and not healed. So kindly go slow. I will advise you to get an x-ray or MRI whatever is possible to see if you have at least not allowed the joint to damage. Once done, use crepe bandage or knee brace for now. This will help stabilize the joint. Post this do not water fermentation so that the muscles of the below knee get relaxed and any spasm there will come down by loosening the muscle fibres with a hot fermentation. Once done wait for 2 weeks to start the exercise. In the meantime don t allow more weight bearing. Once 2 weeks are over start simple static Quadriceps and static hamstring. Along with this do ankle toe movements. Continue the above exercise for at least 2-3 weeks for both the legs and wait for the strength to come. Once you find the strength is sufficient to take to next level of exercise I will say go with the balance board training. This will help to improve the imbalance correction in the muscles of the leg and less pressure will be applied to the tibiofibular joint. Continue this and follow this every alternate days even after the pain subsides. This will allow your degeneration to not proceed more. Hope I have answered your query. Let me know if I can assist you further. Regards, Jay Indravadan Patel, Physical Therapist or Physiotherapist