Instead of performing generic exercises, one must evaluate and specifically target lateral hip stability as well as internal tibial rotation capacity to eliminate knee pain.

noli's read

The concept of looking above and below the sensitive joint is an excellent global approach for regaining comfortable movement. The key role of the hip muscles is, in fact, solidly validated: a landmark meta-analysis published in the Journal of Orthopaedic & Sports Physical Therapy (2018) demonstrates that stabilizing the hips is far more effective for relieving the knee than targeting the latter in isolation. Regarding the tibia, observational kinetic imaging studies confirm that this bone must rotate inward when the leg bends to properly distribute mechanical pressures. Nevertheless, the idea that an exercise with a resistance band offers instant and permanent relief after three years of discomfort is exaggerated: this immediate relief is explained instead by a temporary modulation of the nervous system (a short-term relief effect). Furthermore, there is still a lack of rigorous clinical trials (such as RCTs) to prove that working on this precise tibial rotation outperforms standard foot and ankle mobility work.

the sources

No named source held this one up — that absence is part of the verdict.