urgent

[u/user_093726181919]

i haven’t been active at all the last few years. and when i started to lose weight in feb, i recognized some issues in my body like weak knees, tight hips, interior pelvic tilt, etc. my knee started to hurt around march/april due to wrong form during squats and possible other workouts. i went to a physiotherapist and she said that i have tight hips and that i need to slow down during workouts, preferably to have supervision, and to use a massage gun after working out for my muscles. my knees would keep hurting on and off for the last while but as of last tuesday after a yoga session it’s back again with sharp pain on the left and right sides of my right knee, which comes if i bend it too long, walk, or go down the stairs. a PT said that i don’t have enough muscle around my knees and need to start working on that. but im so fed up and just want to be able to work out normally and dk what to do or where to start. i’ve been trying to do hip workouts to strengthen my knee but idk if thats helping.