Knee pain physio rehab

[Fortboyard]

I’ve been experiencing pain in my knee for a couple of months now. It started after I had a period doing a lot of walking and standing. I’m a little overweight (which is something I am working on) but generally pretty fit and strong. I can hold a wall sit for 2.5 mins without too much trouble.
I’m still exercising several hours a week, doing lots of strength, stability and mobility stuff like weighted balances, lunges, squats, yoga etc etc. which is what I’ve been doing for years. This gives me relief in the short term but still standing and walking are a real issue. It’s weird because I can do everything in the gym and then I limp as i walk out!
Physio has just given me more exercises like these ones I’ve been doing for ages but I feel like they help a but but they’re really not solving the problem. I need a referral for MRI I guess but what more can i try in the meantime?

Are you icing when you get home from the gym?
where is the pain? Inside, outside, behind.

Ice is a good idea. Buy a knee cuff with gel ice inserts from Amazon.

Keep nagging your GP for referral for X-rays etc. MRI probably not on the cards (yet?) if you are in uk.
Until you know the cause beyond what physios are telling you , you can’t get to the bottom of it.
If you have early days arthritis you need an X-ray to give the medics a bench mark for whats wrong with your knee. Future X-rays will then show further degradation in comparison. Nag nag nag the medics.

The pain is medial side of knee cap. Internal rotation aggravates it. Sometimes it feels swollen at the back of the knee.
After the gym is when it’s least painful, after walking or standing it’s the worst. I wonder if “proper” exercise gets the swelling down? Ice is a moderate help, I’m also using an infra red lamp which is good and Jones Bones massage oil which also helps.

A few months back I tore my left MCL sounds similar. Not long had surgery and recovering now.
I had horrendous pain tho, it was fully ruptured.
MRI is the only way to know for sure. Some people opt for physio only and can recover.

I ruptured my ACL on the other knee 10 yrs ago and I remember what that felt like. At first I thought this issue was the old ACL playing up but after a while I realised it was the other knee!
This is different, pain is not horrendous. Only really hurts bad when walking/standing for lengths of time. But in my experience something like this would have resolved itself by now through exercise/yoga and ice/heat/massage if it was just a bit of an aggravated area. Reading around I am beginning to suspect a meniscus problem due to wear and tear.