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Here’s some blanket advice or recommendations one might hear:
The list is long. And I am certain everyone has heard these and more.
If you ask why, the reply is flimsy and some simplistic logic follows. Cartilage, ligaments, kidneys, livers, knees, backs, shoulders are destroyed or compromised.
Your simple follow up can be: If I shouldn’t squat, does that mean bending and straightening my knees is bad for me?
The answer can’t be yes. Simply because not bending and straightening your knees will only exacerbate any problem. And your life is worse without being able to bend and straighten your knees. I am certain of that even if I don’t have a study to prove it.
Your body weight might be too much for your knee to handle. So do start with less depth, more support or even machine assisted moves such as quadriceps extensions.
The same reasoning applies to all of the above points. If a 10 kilogram dumbbell is too much, how on earth can you handle your body weight that is probably higher than 10 kgs.
If sugar is a drug, which it isn’t, shouldn’t you have some capacity to handle it?
Blanket recommendations to avoid entire food groups or entire exercise categories or any form of joint loading are simplistic and almost always unnecessarily conservative.
You need to be able to bend your knees and have them manage some load. You need to be able to enjoy that occasional piece of cake. And any human being with healthy shoulders should be able to hang off a bar for 30 seconds.
You can’t lose entire capacities because a professional doesn’t know how to point you to tried, tested and incremental ways to build tolerance for very fundamental abilities.