u/Dry_Relationship2971

I was diagnosed with runner's knees on 16th June and was doing okay walking. A few days later I walked 4,000 steps and 2,000 steps the following day and the flare up lasted 2 days. I rested completely and iced my knee daily and felt better then I walked 2,000 steps again and did exercises given by my physiotherapist which caused pain which went away when i went to bed at night. Today, I did another 4,000 steps just going to work and its flared up again i feel pain toward my ankle and heels as well as my hips and lower back too. Should I get checked again? Should I be continuing those exercises despite pain? If anyone has recovered from runner's knees can you please help me...