A BIG KEY TO FIXING KNEE PAIN
The first thing I look at when someone has pain in the front of the knee is how they are loading their movements. Usually they are very knee dominant in things like squatting, lunging, and jumping and have a lot of forward knee travel when doing them.
Now, don't take that to mean forward knee travel is bad. It's actually perfectly fine for the knees to go out beyond the toes as long as they can handle the stress. You just have to train into it. But if you are dealing with knee pain, odds are it's going to feel better to keep them back for a while and load the hips a bit more.
You've heard me talk a lot about my UNLOAD/RELOAD system over the past year and knees are no different.
Things like box squats and step back lunges can unload the knee and really help in training. And in day to life little things like keeping a vertical shin when going up stairs can be a game changer. Once your knee starts to calm down, you can then reload and start progressing the knees forward again to build them back up. But you often need to take a step back in order to take two steps forward.
Tag a friend with knee pain and share the wealth!