So have been putting up with pain on the inside of my knee for years, I think caused after a lengthy and vigorous SUP session..... or maybe a kite session.... I can't really remember.

But I went to a physio over a year ago and did the exercises (I think he might have been pretty crap at his occupation though)... pretty much just told to do step ups and squats..

Thinking it might be worth going to another physio, getting sick of living on panadol. Want to know if anybody has made a full recovery or am I just wasting my time?

Also, did it seem to flare up worst from just really gentle walking etc rather than hard out kite sessions and stuff? It's the weirdest injury ever! Stomping a bunch of massive jumps actually seems to set it right for a day or 2, then I'll ping it walking to the letterbox :(

The medial collateral ligament is attached to the medial menisus. Find yourself a sports physio (i.e has post grauate quals) to get a proper program sorted.
Good luck.

Been to a orthopaedic surgeon? Or had an MRI?

Sounds kinda like when I did mine. Some days it was fine some days I couldn't walk. Had an arthroscope and had it cleaned out and no issues since.

A good physio is worth their weight in gold but if it's a tear or something worse the only way you'll know is to get it scanned.

Cheers Fullas,

Some good ideas here. Keen to get it sorted so thanks for the advice, looking forward to making progress

I did my peroneus brevis tendon (ankle) and thought it was just a very bad sprain. Was renovating at the time so never really rested it, and was project managing a big 3yr project at work so told myself I could not afford to take the time off work. After the project finished and 4yrs of managing the pain through anti-inflammatories and pain killers I finally got a scan after the sports physio said something was very wrong - turned out to be a 55mm high grade tear. Surgery and lots of exercises later and it still gives me grief most days 6 years later...

Get it scanned and do what is needed. If it is a tear it is not going to get any better...

If it was just a tear it should have resolved withing a month or two. Either you have not given it the chance to heal, or it's something else.

NO SQUATS! I'm surprised that was recommended to you.
I've got lots of history with meniscus issues, part of the medial one removed.
Pretty much well under control these days, but I've had to make some changes so that it doesn't flare up.
Like you, sometimes just walking for too long can make it hurt, as does SUPing, but windsurfing doesn't seem to bother it all that much.
I think it's because windsurfing as well as kiting, by the nature of the sport, you're being pulled up, not down, by the kite or sail. SUPing and just walking can increase the gravity weight on the knees (my theory) leading to irritation. I can windsurf for about two hours in the waves, no problem, but I can SUP for only about 30 minutes before my knee starts to hurt, and I don't knee paddle the thing, it's from standing. Those micro-balancing movements hurt after awhile, something that isn't really done with windsurfing. I've backed off on the SUPing thing, diminishing returns.
Get it looked at so you know what you're dealing with.

My physio recommend Squats before the surgery and during recovery so your original physio may not have been to far off. Also post surgery recommended step ups and leg presses in the gym. Squats are a great way to keep the quad muscle from wasting and also bulking it back up post surgery.

If your knee hurts moving in a straight plane you probably have bigger issues then a sprain. I' be finding a good orthopaedic surgeon and seeing what he says. An MRI is free through Medicare if the request says suspected meniscus tear so the only cost (depending on your health fund) will be for the specialist.