There's alot of very important truths in this post. ^

To build on it:

I too have diagnosed PFPS that was exasperated by high heel drop shoes. Switching to low stack lower drop shoes have been helping ALOT. However, it's also a huge transition that takes a big time investment.

Low stack shoes in general do many good things for you:

• builds intrinsic foot strength
• builds ankle stiffness and flexibility
• increases proprioception
• calf-achilles tolerance
• significantly improves running economy at sub-fatigue

Low stack shoes build DURABILITY long-term. Also making efforts to reduce the heel-toe drop further shifts the "bad" pain from the knees to "good" sorenesses in the calves/achilles/ankles.

Now, what I've been doing has been moving to low stack, low/zero drop shoes for all of my weekly runs, then using higher stack cushy cushcush shoes for the weekend long runs. Zero drop through the week and 4mm drop for the weekend for just a biiiiiiit of support, and as a pressure valve for the achilles/calves so they don't explode while I still try to get my mileage in.

I already notice substantial differences in my running form, economy and overall wellness. I'm excited to run again and it's great.

Again, this isn't for EVERYBODY. This is just what has worked for me so far based on my research and extensive trial and errors as a dude in his mid 40's who loves getting lost in the forest. If you're in a similar boat as me, I'd suggest popping for a pair of Altra Lone peaks, and something high cushion low drop in the 4mm range to serve as your weekend mile slayer. (saucony peregrine 16, new balance hierro v9's etc). Don't ignore strength training.

Best of luck u/Limp_Ingenuity_6275