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I am looking for a bit of advice. I have been having a problem with both knees for a while now which i think started when I changed my squat technique from a feet out position to a more feet forward position as described in BSL, the change in stance has helped my squat massively but I am concerned about the hot feeling I am getting in my knee caps, some sort of “itis” is my self diagnosis after watching a few videos on here.
Changing your foot position in the squat could highlight area(s) that need attention.
What is your ankle rom like?
Have you rolled out above your knee?
Have you looked at anything upstream of the knee?
Hit mobility work each day.
Sounds like you’re putting extra stretch into area’s that didn’t need it with your old position.
Couch stretch, supra patella pouch mobility work, and hip flexor mobility should help give you some extra range and reduce the heat.
Thanks for the replies guys.
It is more effective to pick a max of 3 things to address at a time.
Sounds like you need to smash above your knee.
You are a system of systems so improvements in other areas will have am impact on your knee.
A few days working with an area may be needed.
You should squat to check in with where things are at.
Have someone look at your squatting technique.
Have you done any box squatting?
It could be a technique issue.
You should continue to working out. There are several other elements you can use within your workouts.
Post 400: Movement Hierarcy- Movement Complexity, Injury Rehab, and Making the Invisible Visible
Thanks again Kaitlin