Walking messed my knee

I have been lifting weights which includes squats and front squats for a couple of years. I have been running for about a year. I lift 3 times a week, run 3-4 times a week. My right knee has been giving me twinges for a while, usually after squatting which I have attributed to a little knee drift. A couple of weeks ago I did a serious walk, 1 hour, up and down some hills. My knee hasn’t been the same since. It is painful on the outside and the inside. The pain is sort of generalized. I can’t poke around and feel a hot spot. If I lock my knee I can feel discomfort. I have cut back on running, I do front squats to strengthen my quads and do a “wall sit” where you assume a sitting like posture against a wall ( without a chair ) and hold for a minute. Nothing seems to help. Weighlifting doesn’t seem to aggravate it nor does running but it is also not healing. I was fine till the long walk, now nothing seems to help.

Jerry Freedman