so over the past year or so i was stupid and did leg days twice a week heavy with decent squat form. now leg days hurt my knees and i went to my doctor and i have flat feet and im assuming overuse of the knee with flat feet caused this. i got the custom food insoles about a week ago but really no change yet. doctor also told me its most likely a tracking problem within my knee. any help please? i do my leg days once a week now and even though the inflammation does calm down but it starts again when i do legs