Hi there,

I’ve noticed my knee problem since January 2014. I’m 26 y/o. weigh around 180lb

It’s a dull ache that seems to go across the patellar tendon on both of my knees (- as in from femur to tibia down). It is almost feels like something is stretching, its not horrifically painful but its aches enough for me to feel uncomfortable. I have had points where I had overuse/tendonitis like pain but in those cases it has been sporadic and cleared up after a week or so at maximum. Not 100% sure if that part of it is due to me compensating.

The ache occurs during some movements: 

• During squatting
• When bending down into the set-up for a deadlift or the power variation of a clean/snatch
• Dipping down for a push press or a jerk sometimes doesn’t feel too great 
• Whole range of motion of a lunge. 
• Finally and mostly annoyingly, when I try to stand up from a seated position, as I am standing up I feel the tension over both knees.

On all of the above I have developed habits/dysfunctional movement patterns to avoid the pain, like for example with standing up I usually support myself with my arms.

I have done some myofacial release and some static stretching but not been extremely consistent with it. Had some successes and occasionally I don’t seem to have the problem and manage to squat and/or deadlift. When I don’t have the problem my coaches are happy with the way I am moving its just when I have the ache I cannot move correctly at all.

On March 6th this year I went to a local physio and she said I should static stretch my quads, calves and hamstrings. From then on I started regularly doing some calve stretches (One to bias gasroc and the other for soleus), couch stretching and some hamstring PNF with a band. Just not really seeing as much progress as I would like if anything that I was doing is actually effective. 

Any advise would be more than awesome. Thank you for taking the time to read.

Sam