I Get Injured Very Easily. Right Now I Have Patella
Rest for the time being, must consult an orthopedic surgeon.
Detailed Answer:
Hello and welcome to Ask a Doctor Service.
I have carefully studied your problem.
Acute tendinitis and meniscal tear need complete rest for at least 3 weeks.
Since you are prone to injuries, you must avoid any strenuous exercise and should never undertake any activity that makes it likely to get injured.
After rest, you should undergo physical rehabilitation under the guidance of a qualified physiotherapist.
Following that, you should exercise regularly, but should never strain yourself.
Do only such activities that do not involve jumping, excessive bending, excessive stretching.
Whey proteins will not affect either way. You can continue them.
Upper back pain needs examination in person.
Kindly consult your orthopedic surgeon and follow his/her advise.
I hope this information helps.
Best wishes.