AvatarNathan Richer

re: your hips

the best way to tell is to use one of the MWOD tests – deep squat, pistol squat, etc. however, bear in mind that the reason why your knees hurt could be because you have tight hips (or other parts of your system) and your knees are bearing the load of force absorption, and are protesting now.
floss at least once every day, around the knee and above and below the knee. please do report back your progress!