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Before Muay Thai, I was playing soccer and had to stop due to a knee injury (torn meniscus). I was looking for a sport to do for the fitness side without any risk of further knee injuries, but somehow ended up doing Muay Thai. I fell in love with this sport immediately and nothing was going to stop me not even my knee. It's been two years and probably twice a year I get bad knee pains mostly from running :( it gets so frustrating, it stops me from kicking and especially running sometimes for a week or possibly a month. At the moment I am contemplating whether I should have surgery on my knee before I leave for Thailand (hopefully around August). I don't want to go to a gym and say I cant run because I'm worried they will think I'm using excuses. I just choose to skip for longer rounds as it gives me a lower risk of an injury. I'm worried to have surgery but then again it could end up well? Sometimes I believe it can be healed with rehabilitation and strength training and just being cautious, but then again I don't want to go to Thailand and have anything stop me from my goals...

So I've got a spine that had a small break in it when I was younger and did gymnastics. I didn't know about it until a couple of years ago when I lost my core and gained a bunch of weight (thanks to my poor ability to watch what I eat at the time), and then tried to be physical and landed my ass in the ER. Now, since that time two years ago, I've learned a lot about myself, become more active, started muay thai, lost a little bit of weight (nowhere near enough, but its distributed different on my body now.. I've replaced some fat with muscle), had surgery on my shoulder, and then made the decision to start training to fight, beginning of next year being my goal. That being said, I just cannot get a handle on my hips. I've been working with my physical therapist on trying to keep them flexible (which, now they're stupid flexible.. I've gone from one extreme to the other), and have been working my hips to get used to the movements of kicking, kneeing and such. But my problem is that if I don't hold my hips just right, my lower back starts to act up because... Well I don't know why. For reference, the problem spot on my spine is middle of my back, in the lumbar region. I try to keep my pelvis tilted forward, shoulders over hips, etc. Still running into pain and pinching. Any thoughts? Advice? Again, it's not a matter of flexibility, as I'm borderline too flexible (if there is such a thing). Any help is appreciated.