I’ve been doing a lot of those videos working on the calcaneus cuz my right one gets sore a lot.

I really focus on getting my glutes and hamstrings on first and not having my knees load first. There usually isn’t any pain or discomfort when I squat, maybe if its right when I get out of bed and everything is tight (thats also something I noticed) but like I said in the first original post I have pain when I’m in a wide squat stance. Its right in that indent on the outside of the knee cap above that boney part, I’m not sure what the correct term is.

Also, if I sit in 90/90 I can feel pressure on my knees so I try to avoid that but I see so many people online using that for hip mobility and I don’t know another way to work on internal rotation other than the hip capsule mob.