Return to running intrasubstance signaling

A couple years ago, I fell really hard on my knee while running. The ortho I saw at the time said, “all your pain is from the skin you ripped off, you can return to running tomorrow”, and refused to order an MRI. My knee was very swollen and bruised front to back. After 2 years of failed attempts to run without pain, I went to a new doctor who ordered a scan that found intrasubstance signaling in my meniscus in addition to mild scar remodeling on multiple ligaments and popliteus tendinosis. After I finished months of PT I started running again, I was able to get further than before but I’m starting to have meniscus pain again. I was wondering if it might be that I upped mileage or hills too fast. Has anyone returned to running with a similar injury, and do you have any tips? In the last couple weeks I’ve moved up to two 3.5 mile runs and one 5.24 mile run per week . One of my 3.5 mile runs was very hilly and seemed to irritate it. I’m hoping it’s just that my meniscus isn’t ready for that load but will build up to it. I’m looking for any tips from anyone who’s been able to run again after a similar injury