Knee pain upper medial side when high stepping

I couldn't find a search option for the forums so sorry if this has been addressed but I'm having random sharp pain when I high step really high or more specifically if I squat so low I'm sitting on my heel. Pain is above or maybe, even with the top of my kneecap and on the inside (medial) of my knee (mcl side). Every self daignose video/resource I can find has the pain in different parts of the knee than I'm experiencing or none of the tests they have you perform bother it. Any suggestions? Right now it's mild enough to not bother me as long as I avoid this position but would really like to figure out what's going on.

Have you considered seeing an orthopedist?

FrankPS I would certainly consider it if it got a lot worse (would way more likely consult a climber PT or someone like that first), it's really minor though at this point, I still have full function and can do everything, no swelling only very random pain in that one position. I can do all the advanced rehab exercises for an mcl sprain (I've had this issue in the past) with no pain. For now avoiding super high stepping is all that is needed but would like to avoid it turning into anything more serious if possible.

I’d recommend at least seeing a climbing oriented PT. I’ve seen one for a while with a couple of knee problems and have had fantastic improvements, in comparison to my last PT.

Hi Eric!

I would also recommend seeking the guidance of a physical therapist who specializes in climbing athletes. Since you haven't had much success with online resources that would be the best option to find the true source of your discomfort. Finding one in your area that you can see in person would be the best option but if that is not possible there are a few climbing PTs that offer virtual assessments as well. It is awesome that you have been using knee rehab exercises because strong knees are more resilient so I would absolutely keep that up as long as it is not aggravating! I'll include guidelines for how much discomfort is good versus when to stop. I will also include a post from The Climbing Doctor Instagram page which is overseen by Dr. Jared Vagy, a physical therapist from California who specializes in treating climbing injuries. It involves strengthening specifically for the high-step position to see if there is anything that you can add into your routine. Again, if it continues to be aggravating I would seek the help of a physical therapist! 

High Stepping Strength

EXERCISE GUIDELINES

• RED is 5+/10 pain = STOP

• YELLOW is 3-4 = monitor 24 hour response to see if loading was appropriate or too much

• GREEN = 0-2 SEND IT

I wish you the best in finding the resolution to your knee pain and that you can continue to crush your climbing goals! Don't hesitate to reach out with any questions.

It's worth checking for trigger points, especially if you didn't have any acute injury event. Most likely would be in the Vastus Medialis, but upstream and downstream of any pain is always a general rule (so check your calf/soleus and the other quad muscles). Internet search (I'm finding not google these days) for "vastus medialis trigger point" if you're unfamiliar with the modality, or I can recommend a book.

I have terrible genetics or who knows what and have spent too much time in PT offices for my age.  It's so much easier for a PT to fix many problems when patients present to them before its a chronic, impactful injury.  Because of the significant out of pocket costs for PT in the US you are not alone in wanting to wait till it gets worse before seeing a PT, but this approach might be digging you a much deeper hole than you'd otherwise have.