I wondering if someone can answer this question. Usually during the summer I run and do free running. Last summer I injured my left knee. At this point I fully rehabed it. My PT who is advertised as an expert in athletics, told me the following. He said I should not run again till I can do 20 one leg squats on one leg. I can't even do one. He said that it's a standard protocol after an injury.

I have been struggling with ITBS for quit a while now and am in Physical Therapy, but it doesn't seem to be helping. The pain is the worst right under my knee. Anyone have any good advice on how to heal this?

Currently, I'm looking into what may be a torn medial meniscus (inside of the knee).