If you're doing all the right things for a recalcitrant tendon issue and you're not progressing, then expecting to get better by doing the same stuff doesn't really make sense.
If the pain in under the kneecap (as in not deep, but anatomically below the kneecap) then it's either tendon or fat pad. They can look the same, smell the same but are looked after differently,
Regardless, stay away from PRP jabs - the most recent research is very poor...
These guys aren't too bad https://www.sixphysio.com/services/running-assessment/3-steps
Yes, you can run. Discs love being loaded, properly.
Have a word with http://www.thephysiocentres.com/person/kirsten-lord
where exactly in your knee is your pain? It could be tendon, it could be fat pad, it could be a tracking issue?
No point at all stretching it, if you don't know why it's tight in the first place. Most bodily things get tight as a protective mechanism. You don't want to physically stretch out your protection......
Ignore the diagnosis, find out why.
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