I’ve been doing a lot of ankle mobility, hip mobilizations, couch stretch, soft tissue work on calves, quads and hips. I make sure to have the arches of my feet engaged. I’ve seen a little bit of progress in range of motions but still pain in certain positions.

Squat mechanics are good. Better than they were before I had the knee pain. For awhile I’ve had discomfort in my left lateral knee when I would do certain things like forcing my leg out further in a middle splits position or in a cossack squat. When the gyms initialed shut down back in March I started doing a lot of bodyweight lunges and squats and then I noticed my other knee was hurting. Thats when I really started focusing on my squat, feet, ankle mobility and hips.

I’ve definitely made progress in terms of range of motion and knowledge about the body since focusing on these things and really using this site but for some reason I feel I’ve had more discomfort in my knees and right ankle where the heel connects to the calf even though my range of motion is much better and I can sit in a deep squat for longer.

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.

Thank you.

Also, with butt wink is it bad to squat past when you butt starts to round?

Never mind I saw some videos in the archive that go over it.