So for the past month now I've been suffering physically due to a knee injury that was never fully recovered and now a shoulder one. Here's what happened w/ each:

Left Knee
>year ago due to overuse of legs
>leg workouts every day due to right wrist issue
>after beating 1-mile time my knee swells up
>need to wear brace and foam roll ALL THE TIME (no longer brace)
>patella is closer to joint cavity on one side
>possibly due to tight IT band or an issue w/ ligament/tendon that needs constant relief

Right Shoulder
>begin this year w/ a VERY SLOW gradual increase in weight for compound movements
>one day my shoulder is feeling a somewhat dull but noticeable pain
>next day my shoulder is bothering me something VERY noticeable
>now there is a click/snap/pop whenever I adduct my arm after raising it laterally

I have x-rays of both and am determined to have them fixed by seeing an Orthopedic surgeon. If anyone has any advice I'd really appreciate it.

PS I've been eating a healthy diet (almost manically) while taking Glucosamine, Chondroitin, MSM, Super Cissus (I'm out now), and being already very lean weight doesn't seem to be an issue causing these things.

21yo ex semi prof soccer player here. Ive played numerous sports for 10 years now, and I've had numerous injuries and problems... i kinda know where your coming from

Ive never had any knee problems so i can't help you there for the moment sorry!

but as for shoulder, i tore my rotator cuff when i was 17 doing weights - yes, bad form over time and gradual tear.
dull and noticeable pain rings a bell with this injury. and i remember hearing a few small cracking and popping noises. Im not a physiotherapist but i thought id just share with you my experience and give some friendly advice!

The last thing you want to is go into the surgery room. Seriously.
I spent a good 6 months in physio and relearning shoulder movements and finally starting to gym again using the shoulder. long story short, i got a real good physio and we managed to let it heal over time, whilst relearning movements and starting to gym all over again. It was a long process (6-12 months) but i can finally say it is functioning great and i am still gaining at the gym now!

bottom line advice: don't go surgery - only as last resort. see a decent physio - plenty of sh1t ones out there so do your homework, get some scans done... whatever is suggested by your GP ( i got ultra sounded twice to be sure). and rest up for a while until you get the above^ done.

feel free to pm if you got anything else to ask... shoulder is one of the most frustrating injuries I've ever had.