So, in early to mid August, I pulled out my back after working out at the gym. I know the exactly what I did wrong, and it has been heckly since then trying to rebuild strength and stop the pain.

Well, I have managed to stop the back pain, but now am suffering from knee pain. It's the same knee that I have partially dislocated before, which means that leg has always been weaker (I was young and dumb, and didn't do my PT correctly). That side always hurts more after working out, and my trainer has me doing special stretches to help alleviate pain.

The pain isn't constant. Only really happens if I keep my knee bent for an extended period of time (like sitting cross-legged or fetal position at night). It feels mostly stiff and achy, not pained. No swelling. No loss of balance or anything. Does hurt more after working out, but that doesn't seem abnormal. It feels like the pain is more in the muscles and whatnot around my knee versus the knee itself.

I am stretching twice a day. My trainer has been watching my form like a hawk and correcting my foot/hip/back posture, which is causing some discomfort because my body is used to doing it badly so the correct way feels awkward. I bought new shoes, which helped significantly while working out yesterday.

I probably need to go to the doc, but I don't know that there is much they can do that I don't already know to do (e.g. stretch, ice, elevate). It's not causing me any mobility issues - I can walk, run, squat, etc. It's just uncomfortable.

Anyone else deal with this? Should I be taking this far more seriously than I am? When I did the partial dislocations, the doc wanted me to keep active to build the muscle back up, but maybe that is the wrong thing to do in this circumstance.