Any tips for knee pain and possible meniscus issues?
So I normally play only 2-3 sessions a week, but recently I was dumb and played 2 hours at noon and then another 3 at night. Also, I developed a potentially injurious habit of lunging on my left foot for sudden shots on my left side.
At night after that double session, I sat down at dinner and then felt intense pain on my left knee (near the front kneecap) for like 5-10 seconds. It was around 8/10 in pain, and I've never felt that before. The next morning, right when I was waking up, I bent my left knee whilst my thighs were opened up externally, then felt the same pain as I tried to unbend that left knee. I also felt it lock for the 5-10 seconds of intense pain...
It's been around five days of rest and I can at least walk properly without much issues, but intermittently that kneecap area will radiate sharp pain. I plan to play on the weekend but then take an extended break afterwards. Has anyone ever gone through something similar? Any exercises or tips at all? This is my first time experiencing knee issues from badminton, and I really feel a lot of empathy for all those players with knee braces 😭
Again, not seeking medical advice and obviously medical consultation is recommended.